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:

10 rounds for time of:

5 Strict weighted pull-ups (20 lb./12 lb.)
12 Wallballs
200m Sprint (to food park, walk back)

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_______________

LEANFIT:

7 rounds for time of:

500m Row
400m Run
Rest 2 minutes

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_______________

DE:
For time:

100 Burpees
1 mile Run
50 Pull-ups
1 mile Run
25 Kettlebell swings (53 lb./35 lb.)
1 mile Run

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Media:
Wednesday WOD, June 10, 2015

One thought on “Wednesday WOD, June 10, 2015

  • June 10, 2015 at 4:49 pm
    Permalink

    DE: 34:42rx
    Way too hot outside

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