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:
5 rounds of:

12 Kettlebell swings
10 Burpees
300m Row
10 Burpees
400m Run
Rest 3 minutes

Goal is negative splits each round. Post splits to comments.

_________________________

LEANFIT:
5 rounds of:

12 Kettlebell swings
10 Burpees
300m Row
10 Burpees
400m Run
Rest 3 minutes

Goal is negative splits each round. Post splits to comments.

_________________________

D.E.:
10 rounds for time of:

5 Clean & Jerks (135 lb./95 lb.)
400m Run

Post time to comments.

Media:
Wednesday WOD, April 22, 2015

One thought on “Wednesday WOD, April 22, 2015

  • April 22, 2015 at 5:25 am
    Permalink

    5:25-5:16-5:11-5:01-4:50 = 37:43

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