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:
Work to a heavy thruster

WOD:
For time, reps 9-7-5 of:
Thruster (135 lb./95 lb.)
Pull-ups

Rest 1 minute, then complete reps 9-7-5 of:
Thruster (115 lb./75 lb.)
Pull-ups

Rest 1 minute, then complete reps 9-7-5 of:
Thruster (95 lb./65 lb.)
Pull-ups

____________________________
Leanfit:

6 rounds for time of:
2 rounds of Cindy (1 round = 5 pull-ups, 10 push-ups, 15 squats)
400m Run

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____________________________
DE:

4 rounds for time of:
5 rounds of Cindy (1 round = 5 pull-ups, 10 push-ups, 15 squats)
800m Run

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Media:
Friday WOD, May 1, 2015

One thought on “Friday WOD, May 1, 2015

  • May 1, 2015 at 6:03 am
    Permalink

    SC: 235# thruster
    WOD: 3:30/2:15/2:45 = 10:30 total w/rest

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