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:
Bench press, work to a heavy

WOD:
5 rounds for time of:
300m row
Max reps Ring push ups
400m Run
Rest 2 minutes

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LEANFIT
4 rounds of “Helen”:

400m Run
21 Kettlebell swings (35 lb./26 lb.)
12 Pull-ups

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_____________________

DYNAMIC ENDURANCE

8 rounds for time of:
10 Pull-ups
12 Push-ups
400m Run

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_____________________

Jimmy Kimmel hooks kids up to a fake lie detector….

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Media:
Friday WOD, April 3, 2015
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2 thoughts on “Friday WOD, April 3, 2015

  • April 3, 2015 at 11:53 am
    Permalink

    SC: 245# Bench
    WOD: 28:30 / 72 RPU’s

  • April 3, 2015 at 6:37 pm
    Permalink

    CF
    Bench Press 240.5 lbs
    WOD 26:11 – 109 RPU

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