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:
Strict press, work to a heavy
Split Jerk, work to a heavy

WOD:
For time:

2000m Row
Rest 3 minutes
1000m Row
Rest 3 minutes
500m Row

Post loads and time to comments.

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LEANFIT:

As many rounds as possible in 20 minutes of:

2 Box jumps
4 Pull-ups
6 Knees to chest on rings
8 Squats
10 Walking lunges

Post completed rounds to comments.

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DE:
10 rounds for time of:

12 Burpees
400m Run
Rest 2 minutes

Post time to comments.

Media:
Thursday WOD, July 23, 2015