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:
4 sets of: Clean deadlift + hang clean + clean pull + clean @70%-80% 1RM

WOD:
30 Burpees
800m Run
“Grace” (30 clean and jerks, 135 lb./95 lb.)
800m Run
30 Burpees

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Media:
Friday WOD, November 7, 2014

3 thoughts on “Friday WOD, November 7, 2014

  • November 7, 2014 at 6:36 am
    Permalink

    Light on the strength. 16:35 WOD

  • November 7, 2014 at 9:21 am
    Permalink

    Strength 180

    WOD: 19:53 RX. I liked it.

  • November 7, 2014 at 5:34 pm
    Permalink

    Strength: 185#
    Wod: 12:58rx

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