Strength:
4 sets: 3 position snatch (Hip/Hang/Floor) @65-70%
2×2 Back squat @95%

WOD:

7 rounds for time of:
250m Row
10 Power snatches (75 lb./55 lb.)
10 Toes to bar
10 Burpees
Rest 2 minutes

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LEANFIT:

5×3 minute rounds with 1 minute rest after each round:
2 Power cleans (95 lb./55 lb.)
6 Push-ups
8 Walking lunges

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DE:

1000m Row
1 mile Run
200m Farmers carry (53 lb./35 lb.)
30 Sledge hammer strikes
1000m Row
1 mile Run

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Media:
Friday WOD, September 23, 2016

One thought on “Friday WOD, September 23, 2016

  • September 24, 2016 at 10:11 am
    Permalink

    Strength: 135# snatch complex – 285# Squat

    WOD: 32:09 RX (this wrecked me)

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