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:
4×3 Back squats @ 90%

WOD:
10 rounds for time of:

1 Deadlift (275 lb./225 lb.)
3 Box jumps (30″/24″)
5 Burpees
200m Run (down to food park, walk back)

Post loads and time to comments.

____________

LEANFIT:
2 rounds for time of:

100 Double-unders
75 Russian twists
50 Kettlebell swings (35 lb./18 lb.)
25 Pull-ups
800m Run

Post time to comments.

____________

DE:
3 rounds for time of:

5 minutes Airdyne
1000m Row
1 mile Run

Post time to comments.

Media:
Friday WOD, November 6, 2015

3 thoughts on “Friday WOD, November 6, 2015

  • November 6, 2015 at 8:29 am
    Permalink

    Strength: 245#

    WOD: 26:34 Rx
    (ran to the farther CF mark by the food truck, walked back through front door)

  • November 6, 2015 at 1:36 pm
    Permalink

    Strength: 285# back squat

    WOD: finished. Lost track of my time.

  • November 6, 2015 at 5:43 pm
    Permalink

    SC: 335# Back Squat
    WOD: 27:00 rx

Comments are closed.