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:
Clean pull + Hang clean + Clean 4×1+2+1 @ 75% 1RM of clean

WOD:
5 rounds of:

1 minute max rep Bench press @ 75% bodyweight (girls do 60%)
1 minute max rep Double-unders
1 minute max shuttle runs @ 20ft/30ft/40ft
Rest 3 minutes

Post loads and reps to comments.

_________________

Where is the Power, Faith as RX
(Faith as RX posts a daily devotional, if you are interested in following them!)

Post thoughts to comments.

Media:
Thursday WOD, September 18, 2014

2 thoughts on “Thursday WOD, September 18, 2014

  • September 18, 2014 at 6:45 pm
    Permalink

    Clean complex – 165#

    WOD – 140# bench – 315 reps

    Interesting my high round was the 5th at 71.
    Bench was 15, 15, 13, 10, 12

Comments are closed.