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:
5 sets of: Snatch deadlift pause + Power snatch @ 70-75%

WOD:
3 rounds for time of:

50 Sit-ups
50 Russian twists
800m Run

Post loads and time to comments.
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LEANFIT:
3 rounds for time of:

1 minute Plank hold
40 Sit-ups
40 Walking lunges
800m Run

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DE:

3 rounds for time of:

25 Clean & jerks (115 lb./75 lb.)
800m Run

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Media:
Tuesday WOD, October 13, 2015