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

WOD:
For time:
30 Pull-ups
30 Double-unders
20 Pull-ups
20 Double-unders
10 Pull-ups
10 Double-unders
Rest 2 minutes
30 Kettlebell swings (53 lb./35 lb.)
30 Bench presses (115 lb./75 lb.)
20 Kettlebell swings
20 Bench presses
10 Kettlebell swings
10 Bench presses
Rest 2 minutes
30 cal Row
30 Half moons
20 cal Row
20 Half moons
10 cal Row
10 Half moons
Rest 2 minutes, then complete as many 100m shuttle runs as possible in 5 minutes

Post time and shuttle runs to comments.

Media:
Friday WOD, October 3, 2014

3 thoughts on “Friday WOD, October 3, 2014

  • October 3, 2014 at 2:51 pm
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    WOD: 24:34 rx

    I loved and hated this one.

  • October 4, 2014 at 8:53 pm
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    26:19 I think. Rx

    The bench killed me.

  • October 5, 2014 at 12:51 pm
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    24:43. Fun wod. The running killed my lower back. Can’t get this lower back from cramping!! Ugh!

Comments are closed.