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)

Thruster, work to a heavy

For time, Reps 21-18-15-12-9 of:

Thrusters (95 lb./65 lb.)
Toes to bar

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For time:

1000m Row
50 Thrusters (bar)
50 Double-unders
50 Lateral box step overs
50 Push-ups
1000m Row

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8 rounds for time of:

2 Deadlifts (185 lb./125 lb.)
2 Box jumps
400m Run
Rest 1 minute

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Wednesday WOD, January 27, 2016

One thought on “Wednesday WOD, January 27, 2016

  • January 27, 2016 at 3:31 pm

    Tweaked my rotator cuff yesterday somehow. I’m guessing on the burpees.

    WOD: 21-18-15-12-9-7-5-3-1
    Back squat (135#)
    Toes to bar


    Immediately followed by 225# back squats 20 reps not for time. Did a 5-5-10 rep scheme. Took about 3 minutes

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