Strength:
5 sets of: Snatch deadlift pause above knee (back to floor) + Snatch pull @ 80%-100%

5×4 Back squats @ 75%

WOD:
For time:
50 calorie Row
75 Wall balls
100 Double-unders
15 Muscle-ups

Post loads and time to comments.

_____

LEANFIT:
15 min amrap 1 wall climb 5 power cleans 95/55 10 sit ups 20 double unders. Rest 2min 5x400m run with 1min rest.

As many rounds as possible in 15 minutes of:
1 Wall climb
5 Power cleans (95 lb./55 lb.)
10 Sit-ups
20 Double-unders

Rest 2 minutes, then complete 5x400m Run with 1 minute rest between efforts

Post completed rounds and splits to comments.

_____

DE:
As many rounds as possible in 15 minutes of:
1 Wall climb
5 Power cleans (95 lb./55 lb.)
10 Sit-ups
20 Double-unders

Rest 2 minutes, then complete 8x400m Run with 1 minute rest between efforts

Post completed rounds and splits to comments.

Media:
Monday WOD, November 7, 2016

One thought on “Monday WOD, November 7, 2016

  • November 7, 2016 at 11:30 pm
    Permalink

    Slowly getting back to CF conditioning after a endurance hiatus.

    Strength: 205#
    CF7 WOD: 12:50
    slow and steady

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