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:
For time:

50 Sit-ups
50 Russian twists
50 Burpees

5x400m Run with 1 min rest between runs

Post time and splits to comments.

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Leanfit:
For time:

50 Sit-ups
50 Russian twists
50 Burpees
800m Row

5x400m Run with 1 min rest between runs

Post time and splits to comments.
_______________

DE:

8 rounds for time of:

12 Strict pull-ups
12 Bench presses (115 lb./65 lb.)
400m Run
Rest 1 minute

Post time to comments.

Media:
Wednesday WOD, June 17, 2015