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:

Work to a heavy power snatch

WOD:
20 min time cap:

10 Snatches (75 lb./55 lb.)
15 Burpees
20 Double-unders
10 Snatches (95 lb./65 lb.)
15 Burpees
20 Double-unders
10 Snatches (115 lb./75 lb.)
15 Burpees
20 Double-unders
10 Snatches (135 lb./95 lb.)
15 Burpees
20 Double-unders………..

Post loads and reps to comments.

_____________________

LEANFIT:
For time:

3000m Row, every 1,000m do 15 push-ups
5 rounds of:
20 Sit-ups
400m Run

Post time to comments.

_____________________

DE:
5 rounds for time of:

20 Squat cleans (75 lb./55 lb.)
10 Toes to bar
800m Run

Post time to comments.

Media:
Friday WOD, June 5, 2015

2 thoughts on “Friday WOD, June 5, 2015

  • June 5, 2015 at 10:13 am
    Permalink

    Strength 175×2

    Wod 5 rounds completed.

  • June 5, 2015 at 2:51 pm
    Permalink

    SC: 185#

    WOD: 4+20 rounds

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