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:
Work to a heavy power clean

WOD:
5 rounds for time of:

300m Row
10 Kettlebell swings (35 lb./26 lb.)
10 Burpees
400m Run
Rest 2 minutes

Goal is negative splits on rounds. Post loads and splits to comments.

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LEANFIT:
5 rounds for time of:

300m Row
10 Kettlebell swings (35 lb./26 lb.)
10 Burpees
400m Run
Rest 2 minutes

Goal is negative splits on rounds. Post time/splits to comments.

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DE:

For time:

50 Weighted sit-ups (25 lb./15 lb.)
20 Back extensions
50 Russian twists
20 Back extensions
25 Hollow rocks
Rest 2 minutes
5x800m Runs with 2 minute rest between runs

Post time/splits to comments.

Media:
Tuesday WOD, September 1, 2015