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 split jerk (must power clean from floor after each jerk)

WOD:
For time:
3 rounds of:
30 Double-unders
10 Toes to bar

Rest 1 minute
3 rounds of:
20 Double-unders
10 Burpee box jumps

Rest 1 minute
3 rounds of:
20 Wall balls
10 Double-unders

Post loads and time to comments.

_____________________

How-To-Make-Ice-Cream-At-Home-300x193 Should you eat periodic cheat meals?, Mark’s Daily Apple

Post thoughts to comments.

Media:
Thursday WOD, December 18, 2014

2 thoughts on “Thursday WOD, December 18, 2014

  • December 19, 2014 at 7:14 am
    Permalink

    WOD 15:05 RX w/rest

  • December 19, 2014 at 1:05 pm
    Permalink

    Split Jerk: 275
    WOD: 17:18 – Did this as written on the board.
    50 DU 1st 3 rds, 40 DU 2nd 3 rds, and 30 DU last 3 rds.

Comments are closed.