love_Burpees
PLEASE READ: From now on, if you leave equipment out including bands, weights, PVC or anything else that falls into that category you will be required to do 25 burpees. The rowers will be put back after every use, or you will do burpees. It’s time we start cleaning up after ourselves!

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Strength:
7×3 Squat cleans @ 65-75% with 90 seconds rest between each set

WOD:
7 rounds for time of:
200m Row
5 Shoulder to overhead (135 lb./95 lb.)
3 Bar muscle-ups

Post loads and time to comments.

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LEANFIT:
7 rounds for time of:
10 Walking lunges
10 Slam balls
10 Strict bar press
10 Kettlebell/dumbbell snatch (26 lb./18 lb.)
10 Plank knees to elbow
10 Sit-ups

Post time to comments.
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DE:

Every minute on the minute for 10 minutes, do:
1 Deadlift (275 lb./225 lb.)
1 Box jump

Followed by 5 rounds of:
7 Jump squats (75 lb./55 lb.)
400m Run
Rest 1 minute

Post time to comments.

Media:
Monday WOD, January 16, 2017

2 thoughts on “Monday WOD, January 16, 2017

  • January 15, 2017 at 8:03 pm
    Permalink

    Amen to that !!

  • January 16, 2017 at 2:22 pm
    Permalink

    It’s all the afternoon people

Comments are closed.