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)

WOD:
4 rounds for time of:

500m Row
15 Thrusters (95 lb./65 lb.)
15 Toes to bar
Rest 2 minutes

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LEANFIT:
“Kelly”

5 rounds for time of:
400m Run
30 Box Jumps
30 Wall balls

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DE:
12 rounds for time of:

2 Deadlifts (225 lb./155 lb.)
2 Box jumps
5 Burpees
200m Run (walk back)

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Media:
Wednesday WOD, September 23, 2015

One thought on “Wednesday WOD, September 23, 2015

  • September 24, 2015 at 2:22 pm
    Permalink

    9:01rx..great wod

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