Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
Front squats, 6×2 @ 70%-80% 1RM

WOD:
4 rounds for time of:

12 Front rack step ups on box (95 lb./65 lb.)
10 Burpees over barbell
50 Double-unders

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The bamboo homes of Bali, CBS News
On the tropical island of Bali, Indonesia, there are homes tucked into the jungle that look like something out of a fairytale. They’re designed to have soaring roof lines, few walls or windows – and nearly everything is fashioned from bamboo.

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Media:
Friday WOD, September 5, 2014

One thought on “Friday WOD, September 5, 2014

  • September 5, 2014 at 8:26 pm
    Permalink

    FS – 185#

    1K Row
    800m Run
    25 Back extensions
    75 Sit-ups
    1K Row
    800m Run

    18:24

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