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 Squat clean thruster

WOD:
For time:
40 Thrusters (95 lb./65 lb.)
5 Bar muscle ups
40 Overhead squats (95 lb./65 lb.)
5 Bar muscle ups
40 Hang cleans (95 lb./65 lb.)
5 Bar muscle ups
40 Shoulder to overhead (95 lb./65 lb.)
5 Bar muscle ups

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____________________

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Media:
Friday WOD, January 9, 2015

2 thoughts on “Friday WOD, January 9, 2015

  • January 9, 2015 at 11:59 am
    Permalink

    21:48. Great way to end @ss whip week.

  • January 10, 2015 at 1:28 pm
    Permalink

    195#

    19:53. Not bad for post flu!

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