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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 sets of Snatch deadlift pause + snatch pull @ 75%

3×2 Front squats @ 85

WOD:
For time:

70 Kettlebell swings (53/35)
60 Sit ups
50 Double unders
40 Burpees
30 Toes to bar
20 Box jumps
10 Handstand push ups

Rest 1 minute, then complete 5x400m run with 1 minute rest between runs

Post loads and time to comments.

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LEANFIT:

For time:

70 Kettlebell swings (35/26)
60 Sit ups
50 Double unders
40 Burpees
30 Toes to bar
20 Box jumps
10 Push press (65/45)

Rest 1 minute, then complete 5x400m run with 1 minute rest between runs

Post time to comments.
___________

DE:
2 rounds for time of:

70 Kettlebell swings (35/26)
60 Sit ups
50 Double unders
40 Burpees
30 Toes to bar
20 Box jumps
10 Push press (65/45)
800m run

Post time to comments.

Media:
Monday WOD, November 23, 2015

One thought on “Monday WOD, November 23, 2015

  • November 23, 2015 at 4:45 pm
    Permalink

    Strength: 155# snatch deadlift pause + snatch pull / 235# front squat

    WOD: 29:16 RX

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