Strength:
7×2 Front squat @ 75-80%

WOD:

4 rounds for max reps of:
2 minutes max rep Clean & jerk (185 lb./125 lb.)
1 minute max rep Toes to bar
1 minute max rep Double-unders
Rest 1 minute

Post loads and reps to comments.
_____

LEANFIT:
For time:
50 Burpees
50 Ring pulls
50 Front squats (bar)
50 Kettlebell swings (35 lb./26 lb.)
50 cal Row
50 Walking lunges

Post time to comments.

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DE:
As many rounds as possible in 20 minutes of:
20 Punch sit-ups (18 lb./12 lb.)
20 Wall balls (20 lb./12 lb.)
20 cal Row
20 second Ring hold
20 Sumo deadlift high pulls (53 lb./26 lb.)

Post completed rounds to comments.

Media:
Friday WOD, January 6, 2017

One thought on “Friday WOD, January 6, 2017

  • January 6, 2017 at 10:08 am
    Permalink

    Strength: FS – 185-205-205-205-205-215-225

    WOD: 27 C&J – 83 T2B – 211 DU = 321 Total RX

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