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:
7×2 Back squats @ 80%

WOD:

As many rounds as possible in 20 minutes of:

3 Power snatches (135 lb./85 lb.)
3 Overhead squats (135 lb./85 lb.)
10 Burpees
30 Double-unders

Post loads and completed rounds to comments.

_______________

LEANFIT:
As many rounds as possible in 10 minutes of:
3 Deadlifts (95 lb./55 lb.)
3 Hang cleans
3 Push presses
100m Run

Rest 3 minutes, then complete 10 minute AMRAP of:
300m Row
10 Burpees
100m Run

Post completed rounds to comments.

_______________

DE:
2 rounds for time of:

1000m Row
75 Wall balls
1 mile Run

Post time to comments.

Media:
Monday WOD, September 28, 2013

One thought on “Monday WOD, September 28, 2013

  • September 29, 2015 at 8:13 am
    Permalink

    Strength: 225#
    WOD: 7 + 2 Rx

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