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 squat @ 80%

WOD:
For time:
“Rowing Helen”
3 rounds of:
500m Row
21 Kettlebell swings
12 Pull-ups

rest 3 minutes, then complete “Running Helen”
3 rounds of:
400m Run
21 Kettlebell swings
12 Pull-ups

Post loads and time to comments.
____________

LEANFIT:
For time:

1000m Row
100 Wall balls
800m Run

Post time to comments.
_____________

DE:
3 rounds for time of:

1000m Row
150m Farmers carry
5 Wall walks
20 Sledge hammer strikes

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Media:
Friday WOD, October 2, 2015

2 thoughts on “Friday WOD, October 2, 2015

  • October 2, 2015 at 6:43 am
    Permalink

    Not my kinda day!

    SC: 255#

    WOD: 11:49 + 3:00 + 13:56 = 28:45 total

  • October 2, 2015 at 8:32 am
    Permalink

    Strength: 185 #

    WOD: 11:40 + 3:00 + 12:41 = 27:21 RX

Comments are closed.