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:
8×2 @ 80% Back squat, 90-120 seconds rest between sets

WOD:
As many rounds as possible in 15 minutes of:
15 Bar facing burpees
10 Overhead squats (135 lb./95 lb.)
5 Bar muscle-ups

Post loads and completed rounds to comments.
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rest-582x319 5 ways to be more efficient with your rest period during a WOD, Boxlife Magazine

Post thoughts to comments.

Media:
Monday WOD, January 12, 2015

2 thoughts on “Monday WOD, January 12, 2015

  • January 12, 2015 at 12:13 pm
    Permalink

    255-275 back squat. Failed at 275

    4 rounds at 115#. 1 week and 5 days post flu.

  • January 14, 2015 at 8:56 am
    Permalink

    SC: 8×2 BS @ 275#
    WOD: 3 rounds + 17 rx

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