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 Back squats @ 85%
5×2 Deadlifts @ 75%

WOD:
7 rounds for time of:

7 Unbroken toes to bar
7 Bench presses (155 lb./85 lb.)
Rest 1 minute

Post loads and time to comments.
________

LEANFIT:
For time:

4,000m Row, every 1,000m do: 10 Burpees + 30 Russian twists

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________

DE:
For time:

4,000m Row, every 1,000m do: 10 Box jumps + 20 Walking lunges + 30 Russian twists

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Media:
Thursday WOD, July 9, 2015

One thought on “Thursday WOD, July 9, 2015

  • July 9, 2015 at 12:59 pm
    Permalink

    Strength: 225lb back squats, 265 deadlift

    WOD: 11:04 Rx

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