Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
5 sets of 10 reps Front rack lunges (135 lb./95 lb.)

WOD:
Every minute on the minute, complete:
1 Muscle up
5 Burpees
1 Box jump (30″/24″)

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_____________________

This is what sports and good sportmanship is all about:

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Media:
Friday WOD, March 6, 2015

2 thoughts on “Friday WOD, March 6, 2015

  • March 6, 2015 at 6:50 pm
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    15.2 82 reps which is better than 14.2 where I got 47 reps.

  • March 7, 2015 at 6:21 pm
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    15.2 – 140 reps.

    Last year I got 128 reps and was toast. This year I feel like I still had some left in the tank I misjudged the pace in the round of 14’s and ran out of time, not strength.

    Redoing this Monday.

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