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:
Snatch deadlift, pause above knee + Snatch pull+ full Snatch @ 70-75%

WOD:
For time:

70 Wallballs
60 Sit-ups
50 Pull-ups
40 Box jumps
30 Toes to bar
20 Handstand push-ups
10 Burpees

Post loads and time to comments.
___________

LEANFIT:
For time:

3 rounds of:
15 kettlebell swings
15 Push-ups
Rest 3 minutes

3 rounds of:
25 Squats
12 Pull-ups
Rest 3 minutes

3 rounds of:
20 Back extensions
20 Sit-ups
20 Russian twists

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___________
DE:
5 rounds for time of:

150m Farmers carry
80ft Sled push (45 lb./25 lb.)
20 Sledge hammer strikes
10 Pull-ups
400m Run

Post time to comments.

Media:
Friday WOD, August 28, 2015

2 thoughts on “Friday WOD, August 28, 2015

  • August 28, 2015 at 7:46 am
    Permalink

    Strength: 135#

    WOD: 16:01 RX

  • August 28, 2015 at 9:01 am
    Permalink

    Strength: 140-145

    Wod: 19:37 RX with 30 lbs wallball

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