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:

3×2 Back squats @95%

WOD:
5 rounds for time of:

10 Lunges with (95 lb./65 lb.) overhead
12 Box jumps
24 Double-unders
400m Run

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___________

LEANFIT:
5 rounds for time of:

20 Walking lunges with (45 lb./25 lb.) overhead
20 Plank sliders
10 Pull-ups
400m Run

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Media:
Friday WOD, November 13, 2015

3 thoughts on “Friday WOD, November 13, 2015

  • November 13, 2015 at 7:39 am
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    Fun morning!

    Back Squats: 355#

    WOD: 21:55 rx

    Got my butt kicked on the workout, but didn’t get lapped!

  • November 13, 2015 at 9:03 am
    Permalink

    Back Squats: 265#

    WOD: 18:05 RX

    Carlos wins this morning.

  • November 13, 2015 at 6:45 pm
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    Strength: 305# back squat

    WOD: 21:50 RX

    Tasty

Comments are closed.