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:
5×2 Hang power snatch @ 75%

WOD:
5 rounds of:
1st minute: 5 Weighted pull-ups (35 lb./18 lb.)
2nd minute: 10 reps Bench press (Men: body weight/Women 60% body weight)
3rd minute: 20 Back extensions
4th minute: 20 Hollow rocks

Post loads to comments.

____________

LEANFIT:
For time:

1000m Row
100 Sit-ups
50 Bar thrusters
100 Double-unders

Then complete 4x400m Run with 1 minute rest after each run

Post time and splits to comments.

____________

DE:
10 rounds for time of:

2 minutes Airdyne
3 Deadlifts (185 lb./125 lb.)
10 Burpees
10 Box jumps

Post time to comments.

Media:
Tuesday WOD, October 27, 2015