01/21/2014

I. 300m Row
20 Squats
10 PVC Rollouts
10 Push ups


II. Partner WOD
2000m Row broken up anyway
21-15-9
Thrusters (55#)
Jumping Pull ups


Both must complete 21-15-9 while one is working on thruster partner holds a plank;
while one is doing jumping pull ups partner is doing a farmers hold (20# DB)


Time: 19:17


Evening Strength WOD


I. 3 x 10 Good Morning (35#)


II. Back Squats
5 @ 75#
5 @ 95#
5 @ 105#
5 @ 120#


III. 5 x
5 Power Clean + Front Squat (75#)
5 Over the bar Burpees
90 Jump Ropes
Time: 11:56