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:
Push Press + Split Jerk, 5×2+2 @ 75% 1RM of jerk

WOD:

Every minute on the minute for 25 minutes, complete:
1 Power Snatch (135 lb./95 lb.) + 1 Burpee muscle-up on rings (sub: burpee bar muscle-up or 3 chest to bar pull-ups)

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Media:
Wednesday WOD, September 17, 2014

2 thoughts on “Wednesday WOD, September 17, 2014

  • September 17, 2014 at 3:02 pm
    Permalink

    SC: 205#

    WOD: scaled up to 155# starting 11th minute on

  • September 17, 2014 at 7:36 pm
    Permalink

    Strength: 205

    WOD: Extended to 30 minutes.
    10 minutes @ 135, 10 minutes @ 155, 10 minutes @ 175

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