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:
Front squat, work to a heavy

WOD:
Modified 16.2:
4 minutes to complete:
20 Toes to bar
50 Double-unders
15 Cleans (95 lb./65 lb.)

If completed, add 4 more minutes and complete:
20 Toes to bar
50 Double-unders
13 Cleans (135 lb./95 lb.)

If completed, add 4 more minutes and complete:
20 Toes to bar
50 Double-unders
11 Cleans (165 lb./115 lb.)

If completed, add 4 more minutes and complete:
20 Toes to bar
50 Double-unders
9 Cleans (185 lb./125 lb.)

Post loads and completed rounds to comments.

__________

LEANFIT:

4 rounds for time of:

500m Row
20 Thrusters (65 lb./45 lb.)
10 Pull-ups
20 Burpees

Post time to comments.

__________

DE:
10 rounds for time of:

12 Push-ups
2 Deadlifts (185 lb./125 lb.)
2 Box jumps
200m Run (to food park), walk back

Post time to comments.

Media:
Monday WOD, March 7, 2016

One thought on “Monday WOD, March 7, 2016

  • March 7, 2016 at 8:33 am
    Permalink

    Did open RX WOD:

    173 reps = I made it through 8 of the squat cleans in the second round of 185#.

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