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:
EMOM for 12 minutes, complete 2 Back squats @ 75%

WOD:
For time:
100 Double-unders
90 Sit-ups
80 Push-ups
70 Kettlebell swings (53 lb./35 lb.)
60 Russian twists
50 Burpees
40 Curtis P’s (from the hang with 95 lb./65 lb.)
30 Box jumps
20 Dead hang pull-ups
10 Toes to bar

Post loads and time to comments.

______________________

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Media:
Monday WOD, January 5, 2015

4 thoughts on “Monday WOD, January 5, 2015

  • January 5, 2015 at 7:55 am
    Permalink

    OK all ladies of Crossfit Seven!!! Here is a ladies only competition. RX, scaled & masters divisions so no excuses!!! This is on January 17th at Crossfit Burleson. Sign up now and let’s represent C7!!!! This is a lot of fun!!!

    http://www.nobabyleavethesockson.com/wods/

  • January 5, 2015 at 9:42 am
    Permalink

    185 lb back squat EMOM.

    34:53 WOD – RX

  • January 5, 2015 at 6:48 pm
    Permalink

    BS – 185
    WOD – 35:15

  • January 5, 2015 at 9:29 pm
    Permalink

    BS -240
    Wod – 36:00 Rx

Comments are closed.