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 Power snatch

WOD:
7rounds, as fast as possible:

150 Row
3 Power snatches (135 lb./95 lb.)
25 Double-unders
Rest 2 minutes

Post loads and time to comments.

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Study this, then come lift!

Post thoughts to comments.

Media:
Thursday WOD, January 8, 2015

2 thoughts on “Thursday WOD, January 8, 2015

  • January 8, 2015 at 10:42 am
    Permalink

    I really enjoyed today’s workout, even despite the cold.

    SC: 185#
    WOD: 1:11/1:11/1:13/1:17/1:09/1:12/1:14 + 12 min rest = 20:28 rxed

  • January 9, 2015 at 12:56 pm
    Permalink

    PS: 205#
    WOD: 19:48rx (1:06, 1:04, 1:14, 1:07, 1:12, 1:04, 1:01)

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