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 squat 75%, 1 rep every 30 seconds for 8 minutes

WOD:
For time:

Reps 9-6-3 of:
Thrusters (135 lb./95 lb.)
Chest to bar pull-ups

Rest 1 minute, then reps 9-6-3 of:
Handstand push-ups
Chest to bar pull-ups

Rest 1 minute, then reps 9-6-3 of:
Thrusters (135 lb./95 lb.)
Chest to bar pull-ups

Post loads and time to comments.

Media:
Friday WOD, January 30, 2015

6 thoughts on “Friday WOD, January 30, 2015

  • January 30, 2015 at 8:49 am
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    SC: 240#
    WOD: 10:44 rxed

    Legs are jelly!

  • January 30, 2015 at 12:09 pm
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    Btw Lynn, Pam and nick need to post their times on the board so I know the time to beat!

  • January 30, 2015 at 12:34 pm
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    You beat me by a ton. Literally you could’ve done another round with rest.

  • January 30, 2015 at 4:31 pm
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    215#

    12:53 RX

  • January 30, 2015 at 6:27 pm
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    LF – glad to be back!

  • January 31, 2015 at 2:45 pm
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    8:09…This one was a good challenge. All about pace and tight transitions

Comments are closed.