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:
7×2 Weighted pull-ups

WOD:
5 rounds for time of:

5 Power snatches (115 lb./75 lb.)
10 Toes to bar
15 Burpees

Post loads and time to comments.

______________

LEANFIT:
As many rounds as possible in 25 minutes of:

5 Power cleans (95 lb./65 lb.)
5 Toes to bar
5 Burpees
5 Pull-ups

Post completed rounds to comments.

______________

DE:

5000m Row, every 1000m, do:
20 Push-ups
20 Lateral step overs with 20lb ball overhead

Post time to comments.

Media:
Thursday WOD, November 19, 2015

2 thoughts on “Thursday WOD, November 19, 2015

  • November 19, 2015 at 8:43 am
    Permalink

    Strength: 35# Strict Pull ups

    WOD: 10:01 RX

  • November 19, 2015 at 4:58 pm
    Permalink

    Strength: 70# pull-ups

    WOD: 8:58 RX

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