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:
5 sets @ 80%: 1 Hang clean + 1 Clean + 1 Front squat + 1 Jerk

WOD:
5 rounds of:

Minute 1: 2 Weighted pull ups (20 lb./14 lb.) + 4 Strict pull-ups + 6 kipping pull-ups
Minute 2: 8 Shoulder to overhead (135 lb./95 lb.)
Minute 3: 8 Box jumps (30″/24″)
Minute 4: 12 Burpees

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Watch “Sleepless in America”:
National Geographic Channel’s Sleepless in America exposes the crucial need for sleep and the shocking life-threatening consequences of its absence.

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Media:
Monday WOD, December 15, 2014