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:
Power snatch, work to a heavy

WOD:
4 rounds for time of:

7 Power snatches (135 lb./85 lb.)
50 Double-unders
200m Run

Post loads and time to comments.

____________

LEANFIT:
4 rounds for time of:

500m Row
25 Burpees
15 Pull-ups
20 Walking lunges

Post time to comments.

____________

DE:
As many rounds as possible in 40 minutes of:

5 Burpees
3 Pull-ups
5 Burpees
3 Pull-ups
200m Run
100m Farmers carry (53 lb./35 lb.)

Post completed rounds to comments.

Media:
Thursday WOD, January 21, 2016

One thought on “Thursday WOD, January 21, 2016

  • January 21, 2016 at 7:29 am
    Permalink

    SC: 175#
    WOD: 14:04 Rx double unders were tough!

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