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:
6×4 Back squats @ 75%

WOD:
3 rounds for time of:

25 Back extensions
25 Sit ups
20 Hollow rocks
20 Russian twists
800m Run

Post loads and time to comments.

_______________________
LEANFIT:

1 mile Run
2000m Row
1 mile Run

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_______________________

DE:
For time:

800m Run
100 Walking lunges
800m Run
200m Farmers carry
800m Run
50 Pull-ups
50 Wallballs
800m Run
200m Farmers carry
800m Run

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Media:
Thursday WOD, May 21, 2015

One thought on “Thursday WOD, May 21, 2015

  • May 21, 2015 at 6:09 am
    Permalink

    No running in the rain for me! I did the 2012 games chipper:
    For time:
    155 pound Overhead squat, 10 reps
    10 Box jump overs, 24″ box
    135 pound Thruster, 10 reps
    205 pound Power clean, 10 reps
    10 Toes to bar
    10 Burpee muscle-ups
    10 Toes to bar
    205 pound Power clean, 10 reps
    135 pound Thruster, 10 reps
    10 Box jump overs, 24″ box
    155 pound Overhead squat, 10 reps

    17:20 rx (it was a 15 min cap at the games)

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