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:
1 Thruster, EMOM: start with bar, men add 20lbs & women add 10lbs, go until failure

WOD:
“Angie”
For time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Compare to August 11, 2014. Post loads and time to comments.

________

LEANFIT:
For time:

100 Kettlebell swings (35 lb./26 lb.)
100 Push-ups
100 Sit-ups
100 Squats
1,000m Row

Post time to comments.

________

DE:
For time:

100 Squats
1 mile Run
100 Kettlebell swings (35 lb./26 lb.)
800m Run
100 Squats
1 mile Run

Post time to comments.

Media:
Friday WOD, December 4, 2015

2 thoughts on “Friday WOD, December 4, 2015

  • December 4, 2015 at 7:27 am
    Permalink

    SC: 245#
    WOD: 24:52 rx – a minute slower than last year. I blame the push-ups!

  • December 4, 2015 at 1:50 pm
    Permalink

    Strength: 195# (missed 205# on the minute, rested another minute and hit it.)

    WOD: 16:22 RX

Comments are closed.