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:
Snatch 1-1-1-1-1 @ 75-80%

WOD:
For time:

1000m Row
Reps 21-15-9 of:
Back squat (205 lb./145 lb.)
Kettlebell swing (53 lb./35 lb.)

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LEANFIT:

1000m Row
100 Double-unders
50 Thrusters (bar)
100 Double-unders
30 Pull-ups

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DE:
5 rounds for time of:

150 foot sled push (45 lb./25 lb.)
10 Box jumps
800m Run
Rest 3 minutes

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Media:
Thursday WOD, May 7, 2015