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:
Work to a heavy Clean

WOD:
For time:

1000m Row
5 Squat cleans (185 lb./125 lb.)
750m Row
10 Squat cleans (155 lb./105 lb.)
500m Row
15 Squat cleans (135 lb./95 lb.)
250m Row
20 Squat cleans (95 lb./65 lb.)

Post loads and time to comments.

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tilvg-states1 People in London tried to label all 50 states, sunnyskyz.com

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Media:
Friday WOD, December 12, 2014

4 thoughts on “Friday WOD, December 12, 2014

  • December 12, 2014 at 1:31 pm
    Permalink

    WOD 25:14 RX! Great workout! Where’s everyone’s posts???

  • December 12, 2014 at 2:14 pm
    Permalink

    SC: 300# (15# PR!)
    WOD: 20:29 rx

  • December 12, 2014 at 9:06 pm
    Permalink

    The long road back begins.

    24:14 rx

  • December 13, 2014 at 9:11 pm
    Permalink

    21:43
    Liked it

Comments are closed.