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:
6×3 Back squats @ 80%

WOD:
For time:

1000m Row
20 Hang cleans (185 lb./125 lb.)
10 Muscle-ups

Post loads and time to comments.

______________

LEANFIT:
As many rounds as possible in 10 minutes of:

200m Row
10 Push-ups

Rest 3 minutes, then complete as any rounds as possible in 15 minutes of:
5 Pull-ups
30 Double-unders
200m Run

Post completed rounds to comments.

______________

DE:
As many rounds as possible in 10 minutes of:

5 Handstand push-ups
3 Toes to bar
1 Bar muscle-up

Rest 1 minute, then complete 8x400m Runs with 1 minute rest between efforts

Post completed rounds and splits to comments.

Media:
Wednesday WOD, October 14, 2015

One thought on “Wednesday WOD, October 14, 2015

  • October 14, 2015 at 11:22 am
    Permalink

    SC: 305#

    WOD: 11:11rxed

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