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:
5×2 Hang power snatches (work to a heavy)
5×2 Hang power cleans (work to a heavy)

WOD:
6x400m Run with 2 minute rest between efforts

Post loads and splits to comments.

___________

LEANFIT:
7 rounds for time of:

5 Power cleans (95 lb./55 lb.)
10 Push-ups
5 Burpee box jumps
25 Double-unders
Rest 1 minute

Post time to comments.

____________

DE:
For time:

100 Kettlebell swings (35 lb./26 lb.)
800m Run
75 Push-ups
800m Run
50 Pull-ups
800m Run
25 Box jumps
800m Run

Post time to comments.

Media:
Friday WOD, July 10, 2015

2 thoughts on “Friday WOD, July 10, 2015

  • July 10, 2015 at 7:25 am
    Permalink

    Strength:
    Hang Power Snatch – 135 lbs
    Hang Power Clean – 165 lbs

    WOD: 18:48 Rx

  • July 13, 2015 at 1:31 pm
    Permalink

    DE 28:33 rx

    Not sure why I wanted to do this in the heat, but seemed like a good idea beforehand.

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