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:
Clean & Jerk 1.1.1 @ 75%

WOD:
For time:

15 Squat cleans (185 lb./125 lb.)
75 Kettlebell swings (53 lb./35 lb.)
15 Ring muscle-ups

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#TBT and the Evolution of CrossFit and Weightlifting

2009 CrossFit Games, Max snatch event:

2013 Clean and Jerk Ladder

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Media:
Thursday WOD, January 22, 2015

One thought on “Thursday WOD, January 22, 2015

  • January 22, 2015 at 6:11 pm
    Permalink

    SC: 225#
    WOD: 11:42 rx

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