THANK YOU to all of our Veterans and those of you who continue to serve and defend our great Nation!

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:
5sets @ 75%: Clean deadlift, pause at the knee + Clean
2×2 Front squats @95%


WOD:

3 rounds for time of:

40 Wall balls
800m Run

Post time to comments.

________

LEANFIT:
3 rounds for time of:

40 Wall balls
800m Run

Post time to comments.

________

DE:
5 rounds for time of:

40 Wall balls
800m Run

Post time to comments.

Media:
Wednesday WOD, November 11, 2015

3 thoughts on “Wednesday WOD, November 11, 2015

  • November 11, 2015 at 9:20 am
    Permalink

    Front Squat: 2×2 @ 315# which was my max last time we maxed out!

    WOD: 22:00

  • November 11, 2015 at 1:32 pm
    Permalink

    Strength: 225# clean deadlift + clean / 265# front squat

    WOD: 19:18 RX

  • November 11, 2015 at 3:12 pm
    Permalink

    Front squat 275# meh. I don’t think I warmed up enough

    Wod: 22:05 with a 30# wall ball

Comments are closed.