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:
7×2 Hang power snatches

WOD:
2 rounds for time of:
1000m Row
60 Wallballs (every time you break wallballs, do a 400m run)

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LEANFIT:
“Helen” + “Annie”
3 rounds of:
400m Run
21 Kettlebell swings
12 Pull-ups

followed by reps 50-40-30-20-10 of:
Double-unders
Sit-ups

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DE:
12 rounds for time of:

2 Deadlifts (185 lb./125 lb.)
5 Box jumps
200m Run
(to food park and walk back)

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Media:
Tuesday WOD, June 30, 2015

One thought on “Tuesday WOD, June 30, 2015

  • June 30, 2015 at 7:46 am
    Permalink

    7×2 sn: 155-175#
    Wod: 13:23 rx

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