Friday schedule: 9am, 3:30pm, and 4:30pm classes only!

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:
Clean & Jerk 1-1-1
Pause Clean Deadlift (Above the knee) 1-1-1
3×5 Romanian Deadlift (135 lb./95 lb.)

WOD:
For time:
1000m Row
50 Shoulder to overhead (115 lb./75 lb.)
150 Double-unders

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Media:
Friday WOD, December 26, 2014

One thought on “Friday WOD, December 26, 2014

  • December 26, 2014 at 10:41 pm
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    Just went to 185 on CJ so as not to aggravate bum knee

    Took me 7 minutes for DU. Ouch. 16:17

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