WOD for Friday, 1/29/16:
200m run
10 hang squat cleans (135#/95#)
10 ring dips
400m run
15 hang squat cleans (135#/95#)
15 ring dips
800m run
20 hang squat cleans
20 ring dips
200m run
10 hang squat cleans (135#/95#)
10 ring dips
400m run
15 hang squat cleans (135#/95#)
15 ring dips
800m run
20 hang squat cleans
20 ring dips
6 rounds:
:30 ME strict press
:30 rest
:30 ME toes to bar
:30 rest
AMRAP for 10 minutes:
3-6-9-12…etc.
power clean (135#/95#)
pull-ups
3 rounds:
30 weighted step-ups (115#/85#)
20 push presses (115#/85#)
10 toes to bar
EMOM for 14 minutes:
ODD: 5 deadlifts (275#/155#)
EVEN: 10 ring dips
30 thrusters (95#/65#)
30 calorie row
20 thrusters
20 calorie row
10 thrusters
10 calorie row
100 double unders
25-20-15
overhead squats (95#/65#)
hand release push-ups
500m row
3 rounds:
21 deadlifts (185#/125#)
21 toes to bar
then…
40 burpee box jumps (24″/20″)