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:
5 sets of 2 reps of: Clean deadlift (pause above knee) + Power clean @ 65-70%

WOD:

For time, reps 50-40-30-20-10 of:

Wallballs
Sit-ups

Post loads and time to comments.

___________________________
LEANFIT:
For time:

50 Wallballs
50 Sit-ups
200m Run
40 Wallballs
40 Sit-ups
200m Run
30 Wallballs
30 Sit-ups
200m Run
20 Wallballs
20 Sit-ups
200m Run
10 Wallballs
10 Sit-ups
200m Run

Post time to comments.
___________________________
DYNAMIC ENDURANCE:
3 rounds for time of:

1000m Row
800m Run

Post time to comments.

Media:
Friday WOD, April 10, 2015

2 thoughts on “Friday WOD, April 10, 2015

  • April 10, 2015 at 6:07 am
    Permalink

    Main site WOD:
    5 rds
    20 wallballs
    20 SDHP 75#
    20 Box Jumps 20″
    20 Push Press 75#
    20 cal row
    Rest 1 min

    Time: 31:55

  • April 10, 2015 at 6:48 pm
    Permalink

    Strength 185
    WOD 13:06 rx

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