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: 3 Push presses + 1 Split jerk
5×2 Front squat @ 85%, then do 1 set of max reps @ 70%

WOD:
3 rounds for time of:

7 Snatches (squat) (115 lb./75 lb.)
14 Handstand push-ups
21 Chest to bar pull-ups

Post loads and time to comments.
________________

LEANFIT:

As many rounds as possible in 20 minutes of:

2 Box jumps
4 Pull-ups
6 Push-ups
8 Wallballs

Post completed rounds to comments.

________________

DE:
For time:

4000m Row, every 1,000m do: 30 lateral step ups with med ball

Rest 2 minutes, then complete 6x400m Run with 1 minute rest

Post time and splits to comments.

Media:
Monday WOD, June 15, 2015

One thought on “Monday WOD, June 15, 2015

  • June 15, 2015 at 7:29 am
    Permalink

    Strength: 135/195/165
    WOD: 11:19 Rx

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