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 for time of:
20 Wallballs
20 Sumo deadlift High pull (75 lb./55 lb.)
20 20-inch Box jumps
20 Push presses (75 lb./55 lb.)
20 cal Row
Rest 1 minute
Post time to comments.
__________________________
LEANFIT:
5 rounds for time of:
20 Wallballs
20 Sumo deadlift High pull (75 lb./55 lb.)
20 20-inch Box jumps
20 Push presses (75 lb./55 lb.)
20 cal Row
Rest 1 minute
Post time to comments.
___________________________
DE:
5 rounds for time of:
500m Row
12 Burpees
400m Run
80ft Sled push 45 lb./25 lb.
400m Run
Rest 3 minutes
Post time to comments.
Friday WOD, April 17, 2015
Did this workout last Friday from main site by myself in 31:55
Did it today with a big crowd in 28:55!!
Wod 29:33. good one
Josh you killed this today!
And Myles!
Thanks Lynn! You really pushed me to dig deep!
3 rounds was all I had in me today. Just wasn’t feeling it. 18 mins flat. Though I was witness to a 27:23 rx which was awesome!
26:22rx – That hurt. A lot.