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:
Max front squat

WOD:
As many rounds as possible in 10 minutes of:

2 Bar muscle-ups
7 Push-ups
10 Walking lunges

Rest 5 minutes, then complete EMOM 5 minutes of:
2 Power cleans (185 lb./125 lb.)

Rest 2 minutes, then EMOM 5 minutes of:
7 Power clean. (135 lb./95 lb.)

Post loads and completed rounds to comments.

Media:
Monday WOD, September 29, 2014

One thought on “Monday WOD, September 29, 2014

  • September 29, 2014 at 5:32 pm
    Permalink

    Front Squat – 265# pr by 30#
    WOD – I think 11+1 but it could have been 12. I lost count.

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