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:
Back squat 1 @95% + 1 @105%

WOD:
For time:

1000m Row
400m Walk with (115 lb./75 lb.) overhead (every time you drop, do 7 Power cleans + 25 air squats)

Post loads and time to comments.

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LEANFIT:
5 rounds for time of:

10 Burpees
10 Kettlebell swings
20 Squats
400m Run
Rest 2 minutes

Post time to comments.

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DE:
For time:

100 Kettlebell swings (35 lb./18 lb.)
75 Sit-ups
25 Strict pull-ups
Rest 1 minute

8x400m Run with 1 minute rest between runs

Post time to comments.

Media:
Friday WOD, November 20, 2015

3 thoughts on “Friday WOD, November 20, 2015

  • November 20, 2015 at 10:50 am
    Permalink

    Back Squat: 395#!! That’s a 20# improvement from six weeks ago and a new PR!

    WOD: 15:20 rx with three drops.

  • November 20, 2015 at 11:00 pm
    Permalink

    5 set, 4 rep t&g pwr clean: #155
    Back Sq: worked up to #275
    WOD: 9:57 RX
    –back is starting to get better. Fun to get under the bar again

  • November 21, 2015 at 8:19 am
    Permalink

    Strength: 305# (95%) & 325 (105%)

    WOD: 23:something

Comments are closed.