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:
5×2 Back squat @ 85%
1 set max rep back squats @ 65%

WOD:
For time, reps 10-9-8-7-6-5-4-3-2-1 of:

Power snatches (75 lb./55 lb.)
Push presses
Sumo deadlift high pulls
Handstand push-ups
Double-unders (reps: 100-90-80-70-60-50-40-30-20-10)

Post loads and time to comments.

___________

LEANFIT:

5 minutes max cal Row

As many rounds as possible in 20 minutes of:
3 Power cleans (115 lb./55 lb.)
10 Push-ups
5 Pull-ups
10 Wall balls

Post calories and completed rounds to comments.

___________

DE:
8 rounds for time of:

3 Deadlifts (205 lb./125 lb.)
5 Box jumps
7 Burpees
400m Run
Rest 2 minutes

Post time to comments.

Media:
Monday WOD, July 20, 2015

One thought on “Monday WOD, July 20, 2015

  • July 20, 2015 at 12:58 pm
    Permalink

    BS: 265#, 200# 15 reps ME

    WOD: hardest one we’ve done in a while
    Shoulders smoked
    25:41rx (I think)

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