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:
For time:

1000m Row
30 Handstand push-ups
20 Clean & jerks (135 lb./95 lb.)
10 Bar muscle-ups

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LEANFIT:

Every minute on the minute for 25 minutes, complete:

4 Kettlebell swings
4 Dumbbell snatches (35 lb./20 lb.)
2 Pull-ups
Jump rope with the remaining time

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DYNAMIC ENDURANCE:

7 rounds for time of:
80ft sled push (45 lb./25 lb. added)
400m Run
Rest 2 minutes

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Media:
Thursday WOD, April 9, 2015

One thought on “Thursday WOD, April 9, 2015

  • April 9, 2015 at 5:50 am
    Permalink

    Fun day!

    WOD: 12:30 Rx

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