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)

WOD:
For time:

100 Squats
90 Sit-ups
80 Double-unders
70 Russian twists
60 Walking lunges (with 45/25 plate overhead)
50 Figure 8’s (53 lb./35 lb.)
40 Plank sliders (45 lb./25 lb.)
30 Box jumps
20 Chest to bar pull-ups
10 Burpees

Post time to comments.

________

LEANFIT:
As many rounds as possible in 10 minutes of:
7 Burpees
5 Pull-ups
1 front lever

Rest 2 minutes, then do AMRAP 15 minutes of:
200m Row
15 Kettlebell deadlifts (53 lb./35 lb.)
15 Lateral box over

Post completed rounds to comments.

_________

DE:
For time:

200m Walking lunges
2 mile Run

Post time to comments.

Media:
Thursday WOD, December 17, 2015

One thought on “Thursday WOD, December 17, 2015

  • December 17, 2015 at 1:32 pm
    Permalink

    Strength: bench press 3X10 (205#); 2X8 (225#); 5X5 (245#)

    WOD (modified): 17:53

    Replaced 100 squats with 1000m row and didn’t use 45# plate on lunges

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