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:
3 rounds for time of:
40 Walking lunges
30 Kettlebell swings (53 lb./35 lb.)
20 Box jumps
10 Toes to bar

Post loads and time to comments.

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Watch the feet — don’t try this at home! 🙂 Even the best athletes make mistakes. Remember, as a weightlifting, the ground is your FRIEND. Use the ground to drive and press your body down under the barbell (getting on your toes 99.99999% of the time will cause a missed lift). And, if you ever find yourself in this position and you are not in the Olympics or World Championships, do not save the lift :).

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Media:
Thursday WOD, November 20, 2014

One thought on “Thursday WOD, November 20, 2014

  • November 20, 2014 at 8:27 am
    Permalink

    Front squat: 285 PR
    WOD: 12:08 Rx

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