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 Back squat @ 80%

WOD:
“Cindy”

As many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

Post loads and completed rounds to comments.

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LEANFIT:
3 rounds for time of:

1000m Row
20 Thrusters (65 lb./45 lb.)
40 Russian twists

Post time to comments.

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DE:
For time:

100 Squats
800m Run
Rest 2 minutes
400m Farmers carry
400m run
Rest 2 minutes
50 Back extensions
50 Wall balls
50 Burpees
800m Run

Post time to comments.

Media:
Friday WOD, July 31, 2015

2 thoughts on “Friday WOD, July 31, 2015

  • July 31, 2015 at 7:21 am
    Permalink

    SC: 285#
    WOD: 15+12 rxed, definitely not my best

  • July 31, 2015 at 4:42 pm
    Permalink

    BS – 235#
    Cindy – 25+4 rx

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