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:
20 rounds for time of:

1 Power clean (225 lb./125 lb.)
3 Handstand push-ups
5 Wall balls

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___________

LEANFIT:
20 rounds for time of:

2 Power cleans (115 lb./65 lb.)
3 Pull-ups
5 Wall balls

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___________

DE:
20 rounds for time of:
1 Power clean (155 lb./85 lb.)
3 Handstand Push-ups
5 Wall balls

Rest 3 minutes, then complete 6x400m Runs with 1 minute rest between efforts

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Media:
Wednesday WOD, July 15, 2015

4 thoughts on “Wednesday WOD, July 15, 2015

  • July 15, 2015 at 8:50 am
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    WOD: 21:51 185 lbs.

  • July 15, 2015 at 7:11 pm
    Permalink

    21:47 rx

    Long grind for the tall skinny guy

  • July 15, 2015 at 8:00 pm
    Permalink

    17:45 RX. Shorter grind for the smaller “thicker” guy.

  • July 16, 2015 at 1:22 pm
    Permalink

    21:54 RX for the fatter slower guy

Comments are closed.