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)

Strength:
Deadlift & bench prep, work to a moderately heavy rep of each exercise

WOD:
5 rounds for time of:

500m Row
10 Deadlift (225 lb./155 lb.)
15 Box jumps
20 Bench presses (115 lb./65 lb.)

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_____________________

LEANFIT:

5 rounds for time of:

10 Deadlifts (135 lb./95 lb.)
15 Box jumps
20 Push-ups
400m Run

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_____________________

D.E.:
8 Rounds for time of:

12 Wallballs
12 Pull-ups
400m Run
Rest 1 minute

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Media:
Friday WOD, April 24, 2015

2 thoughts on “Friday WOD, April 24, 2015

  • April 24, 2015 at 1:48 pm
    Permalink

    Didn’t go too heavy on either
    Bench 225
    Deadlift 295

    Wod 25:53 RX. Tough

  • April 24, 2015 at 9:06 pm
    Permalink

    Fun Friday pump session!

    23:03rx

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