Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

WOD:
5 rounds, must be negative splits:

300m Row
7 Handstand push-ups
12 Kettlebell swings (53 lb./35 lb.)
400m Run
Rest 2 minutes

Post splits to comments.

_____________________

Post thoughts to comments.

Media:
Wednesday WOD, March 18, 2015

2 thoughts on “Wednesday WOD, March 18, 2015

  • March 18, 2015 at 8:13 pm
    Permalink

    27:34 rx
    2nd round and 5th round were negative by 1 second. That is definitely the closest I have ever cut that type of wod.

  • March 19, 2015 at 3:10 am
    Permalink

    WOD – 28:09rx (4:10, 4:05, 4:03, 4:00, 3:51)

    Then, for time:

    10 Bench Press 195/125
    20 GHD Sit Ups
    8 Bench Press 195/125
    20 GHD Sit Ups
    6 Bench Press 195/125
    20 GHD Sit Ups
    4 Bench Press 195/125
    20 GHD Sit Ups
    2 Bench Press 195/125
    20 GHD Sit Ups

    9:25rx

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