Strength:
Work to a heavy Power clean

WOD:
10 rounds for time of:
5 Strict pull-ups
7 Burpees
1 Power clean (185 lb./125 lb.)

Post loads and time to comments.

_____

LEANFIT:
As many rounds as possible in 20 minutes of:
5 Pull-ups
5 Wall balls
5 Toes to bar
5 Box jumps

Post completed rounds to comments.

_____

DE:
As many rounds as possible in 20 minutes of:
5 Pull-ups
5 Wall balls
5 Toes to bar
5 Box jumps

Rest 2 minutes, then run 1 mile.

Post completed rounds and mile time to comments.

Media:
Friday WOD, December 23, 2016

One thought on “Friday WOD, December 23, 2016

  • December 23, 2016 at 8:50 am
    Permalink

    Strength: 225 #

    WOD: 9:06 RX

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