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:
5×3 Back squat @ 75-80%

WOD:
For time:

15 Muscle-ups
115 Wall balls
15 Muscle-ups

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LEANFIT:
For time:

4000m Row, every 1,000m do: 15 push-ups + 20 walking lunges

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____________

DE:
8 rounds for time of:

10 Back squats (115 lb./75 lb.)
400m Run

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Media:
Thursday WOD, September 17, 2015

One thought on “Thursday WOD, September 17, 2015

  • September 17, 2015 at 6:07 am
    Permalink

    Not as scary as it looked. But still tough.

    SC: 275#

    WOD: 20:43 rx

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