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: Pause deadlift + Clean @ 80%
5×2 Bent over rows @ 50-60%

WOD:
30 minute EMOM:

3 Pull-ups
6 Burpees
9 Squats

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LEANFIT:

30 minute EMOM:
1 Box jump
2 Pull-ups
4 Burpees
8 Squats

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DE:
3 rounds of:

10 minute EMOM: 3 Pull-ups + 6 Burpees + 9 Squats
800m Run

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Media:
Monday WOD, September 14, 2015

2 thoughts on “Monday WOD, September 14, 2015

  • September 14, 2015 at 7:50 am
    Permalink

    Strength: 165 # / 155#

    WOD: RX – finished. That was not fun, I am wrecked.

  • September 14, 2015 at 8:03 pm
    Permalink

    Strength 205#

    Wod: dude.

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