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)


5×2 Power clean & Jerk (doubles) 80%
5×2 Power snatch (doubles) 80%
2 minutes rest between efforts

3 rounds for time of:

500m Row
40 Push-ups
Rest 3 minutes

Post loads and time to comments.



10 rounds for time of:
3 Pull-ups
12 Wallballs
200m Run to food park (walk back)

Post time to comments.


For time:

2000m Row
100 Walking lunges with med ball over head (20 lb./12 lb.)
Rest 2 minutes

6x400m Run with 1 minute rest between runs

Post time and splits to comments.

Thursday WOD, June 11, 2015