Friday WOD, June 26, 2015

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:
7×3 Back squat at 75-80%

WOD:

7 rounds for time of:

250 Row
5 Hang power snatches (115 lb./75 lb.)
5 L- pull ups
Rest 1 minute

Post loads and time to comments.

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LEANFIT:

Tabata:
Row (calories)
Jump rope
Push-ups
Sit-ups
Kettlebell swings (35 lb./26 lb.)

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are Row, the second 8 are jump rope, the third 8 are push-ups, the forth 8 intervals are sit-ups, and finally, the last 8 intervals are kettlebell swings. There is no rest between exercises.

Post total reps to comments.

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DE:
As many rounds as possible in 10 minutes of:

7 Bench presses (115 lb./75 lb.)
9 Kettlebell swings
11 Box jumps

Run 1 mile
Rest 2 minutes, then complete as many rounds as possible in 10 minutes of:
7 Ring dips
9 Pull-ups
11 Hollow rocks

Run 1 mile

Post completed rounds to comments.

Media: