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:
7×2 Front squats @ 75%, 1 minute rest between sets

WOD:
3 rounds for time of:

10 Squat clean thrusters (165 lb./105 lb.)
25 Sit-ups

Post loads and time to comments.

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LEANFIT:
For time:

50 Sit-ups
30 Power clean & jerks (95 lb./55 lb.)
50 Russian twists
30 Box jumps
50 Plank sliders
30 Burpees over the bar

Post time to comments.

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DE:
4 rounds for time of:

3 Sled pulls with rope 20ft (45 lb./25 lb.)
20 Sledge hammer strikes
150m Farmers carry
800m Run

Post time to comments.

Media:
Wednesday WOD, September 9, 2015

2 thoughts on “Wednesday WOD, September 9, 2015

  • September 9, 2015 at 6:44 am
    Permalink

    SC: 235#
    WOD: 10:12 rxed – this was heavy, but thankfully the temp has finally dropped!

  • September 9, 2015 at 2:45 pm
    Permalink

    Strength 240#

    Wod 10:07 at 165 for 2 and 155 for 1 set. Started too heavy.

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