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:
Front squats 5×5 @ 75%

WOD:
As many rounds as possible in 12 minutes of:
12 Walking lunges with 75 lb./55 lb.
8 Power snatches (75 lb./55 lb.)
6 Handstand push-ups

Rest 3 minutes, then complete 2000m Row

Post loads, completed rounds and row time to comments.

__________________

Post thoughts to comments.

Media:
Friday WOD, December 19, 2014

4 thoughts on “Friday WOD, December 19, 2014

  • December 19, 2014 at 10:31 am
    Permalink

    Today was harder than it should have been

    SC: 235#
    WOD: 5 rounds / 7:52-2k

  • December 19, 2014 at 2:56 pm
    Permalink

    4 Rds 4 rps

    Strict HSPU’S

  • December 19, 2014 at 5:07 pm
    Permalink

    2k row is hard no matter if you are fresh or tired.

    5 rds + 5 reps
    7:55

  • December 19, 2014 at 5:08 pm
    Permalink

    Oh, and West, my 5 yr old decided to row a 2k. He did it in 21 minutes flat.

Comments are closed.