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:

6×4 Back squats @ 70%

WOD:
5 rounds of:

1st minute, do: 3 Weighted pull-ups (Male: 35 lb.- 53 lb.; female 0 lb.- 26 lb.)
2nd minute, do: 3 Body weight bench press + 12 push-ups
3rd minute, do: 5 Deadlifts (225 lb./155 lb.)
4th minute, do: 20 Sit-ups

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LEANFIT:
3 rounds for time of:

1000m Row
12 Burpees
400m Run

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DE:
For time:

25 Power cleans (115 lb./75 lb.)
1 mile Run
50 Pull-ups
1 mile Run
75 Push-ups
1 mile Run

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Media:
Friday WOD, August 21, 2015