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: Hip snatch (power), hang snatch (power), power snatch

WOD:
For time:

3 rounds of:
15 Deadlifts (185 lb./125 lb.)
400m Run

Rest 3 minutes, then 3 rounds of:
500m Row
400m Run

Post loads and time to comments.

________________

LEANFIT:
As many rounds as possible in 12 minutes of:

5 Burpees
10 Kettlebell swings (35 lb./18 lb.)
25 Double-unders

Rest 3 minutes, then complete AMRAP 12 minutes of:
3 Box jumps
3 Pull-ups
150m Run

Post completed rounds to comments.

________________

DE:
For time:

3 rounds of:
2 minutes of Airdyne
400m Run

Rest 1 minute, then 3 rounds of:
500m Row
400m Run

Rest 1 minute, then 3 rounds of:
2 minutes of Airdyne
400m Run

Post time to comments.

Media:
Friday WOD, September 18, 2015

One thought on “Friday WOD, September 18, 2015

  • September 18, 2015 at 8:21 pm
    Permalink

    Strength: 135-145#
    WOD: 20:34 rx

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