Strength:
Barbell complex, 5 sets @70-75%:
2 Deadlifts
2 Bent over rows
2 Hang power cleans
1 Push press

WOD:
7 rounds, unbroken:
2 Bar muscle-ups
4 Strict pull-ups
6 Kipping pull-ups
15 Hollow rocks
Rest 2 minutes

Post loads and time to comments.

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LEANFIT:

For time:
1000m Row

3 rounds of:
50 Double-unders
40 Russian twists
30 Kettlebell swings (35 lb./26 lb.)
20 Hang power clean & press
10 Toes to bar

1000m Row

Post time to comments.

_____

DE:

Every minute on the minute for 15 minutes, do:
3 Front squats (135 lb./85 lb.)

Rest 3 minutes, then complete 10x400m Run with 1 minute rest between efforts

Post loads and splits to comments.

Media:
Tuesday WOD, December 13, 2016

One thought on “Tuesday WOD, December 13, 2016

  • December 13, 2016 at 8:37 am
    Permalink

    Strength: Complex – 165#

    WOD: 17:41 RX (did everything unbroken, including the Hollow rocks)

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