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:
6×2 Front squats @ 70%

WOD:
3 rounds for time of:

15 Front squats (135 lb./95 lb.)
15 Kettlebell swings (53 lb./35 lb.)
5 Bar muscle-ups
400m Run

Post loads and time to comments.

_________

LEANFIT:
For time:

800m Run
1000m Row
40 Clean & jerks (95 lb./55 lb.)
1000m Row
800m Run

Post time to comments.

_________

DE:

For time:

2000m Row
50 Toes to bar
50 Sit-ups
50 Russian twists
2000m Row

Post time to comments.

Media:
Friday WOD, October 16, 2015

One thought on “Friday WOD, October 16, 2015

  • October 16, 2015 at 7:43 am
    Permalink

    SC: 225×3, 245×3

    WOD: 15:57 rxed. Good little burner

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