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)

5 sets of: Snatch pause deadlifts, above the knee (back down) + Snatch pull (back down) + Full snatch @70-75%


For time:
75 toes to bar (every time you break, do 5 Handstand push-ups)

followed by, not for time:
3 rounds of:
20 Back extensions
30 Sit-ups

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6 rounds for time of:

300m Row
400m Run
Rest 1 minute

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3 rounds for time of:

30 Back extensions
40 Sit-ups
50 Push ups
800m Run

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Wednesday WOD, September 30, 2015

One thought on “Wednesday WOD, September 30, 2015

  • October 1, 2015 at 4:26 am

    Not fast at all. Had fun doing this one in the evening.

    SC: 155/155/165/165/175

    WOD: 8:27

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