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:
Front squat: 5×3 reps @ 80 %

WOD:
4 x through:
1st minute: 3 Squat cleans (185 lb./125 lb.)
2nd minute: 35 Double-unders
3rd minute: 5 Snatches (115 lb./75 lb.)
4th minute: 10 Chest to bar pull-ups

Post loads to comments.

___________________________

LEANFIT:
“Cindy”
As many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

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___________________________
DYNAMIC ENDURANCE:
As many rounds as possible in 35 minutes of:
5 Pull-ups
10 Push ups
15 Squats
30 Double-unders
2 minutes on the AIR DYNE

Post completed rounds to comments.

Media:
Monday WOD, April 13, 2015

2 thoughts on “Monday WOD, April 13, 2015

  • April 13, 2015 at 8:45 am
    Permalink

    SC: 255#
    WOD was really tough but good

  • April 13, 2015 at 5:32 pm
    Permalink

    Strength: 225-245

    Wod. Double unders are my goat

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