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)

WOD:
7 rounds for time of:

2 Weighted pull-ups (35 lb./12 lb,) + 4 Strict pull-ups + 6 Kipping pull-ups
20 Sledge hammer tire strikes
80 ft Sled push
4 Wall climbs (over wall)
Rest 2 minutes

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LEANFIT:
6 rounds for time of:

20 Sit-ups
15 Pull-ups
400m Run
Rest 1 minute

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DE:
4 rounds for time of:

30 Kettlebell swings
20 Pull-ups
10 Box jumps
1 mile Run

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Media:
Wednesday WOD, July 1, 2015

6 thoughts on “Wednesday WOD, July 1, 2015

  • July 1, 2015 at 8:07 am
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    WOD: Did not finish – ha.

  • July 1, 2015 at 10:31 am
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    WOD: 37:50 rx (we assumed that we were supposed to put 90# on the sled), also had to sub 4 wall walks for wall climbs since a homeless guy was sleeping in the way of wall climbs!

  • July 1, 2015 at 10:52 am
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    Wod 40:34 RX with wall walks. I think the wall walks did not translate equally to the wall climbs. Lots of shoulder work after pushing a sled. So I think much harder but whatever great wod. Kicked my buttocks.

  • July 1, 2015 at 12:58 pm
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    33:01 with 53# kb & wall walks. Don’t waste your time with wall climbs…plus you’ll sprain your ankle on our homeless buddy’s bed.

  • July 1, 2015 at 12:59 pm
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    And with 2 45# plates on the sled.

  • July 1, 2015 at 8:18 pm
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    Over-achievers!!
    35, 1 45 plate, and wall climbs (sans homeless guy). 33:00 rx

    After yesterday and today, I am wrecked. Not sure when I am coming back. 😉

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