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:
6 sets of: 3 Back squats @ 80% + 1 Front squat (-20lb).
5×2 Clean pulls

WOD:
2 rounds for time of:
50 Squats
20 Burpees
10 Bar muscle ups
5 Hang cleans (165 lb./105 lb.)

Post loads and time to comments.

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LEANFIT:
2 rounds for time of:

75 Squats
50 Sit-ups
50 Push-ups
25 Pull-ups
400m Run

Post time to comments.

________________

DE:
For time:

8 rounds of:
5 Strict pull-ups with med ball
12 Wallballs
200m Run

Rest 3 minutes, then do 8 rounds of:
300m Row
12 Push-ups

Post time to comments.

Media:
Monday WOD, June 8, 2015

One thought on “Monday WOD, June 8, 2015

  • June 8, 2015 at 3:52 pm
    Permalink

    Strength
    280/260/280

    Wod:11:23 band muscle up

    100 double unders

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