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:
5 rounds for time of:

300m Row
8 Toes to bar
12 Kettlebell swings (53 lb./35 lb.)
400m Run

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____________

LEANFIT:
As many rounds as possible in 45 minutes of:

12 Figure eights (35 lb./26 lb.)
12 Plank sliders
12 Ring pulls
400m Run

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____________

DE:
8 rounds for time of:

7 Pull-ups
12 Push-ups
400m Run

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Media:
Thursday WOD, December 3, 2015

One thought on “Thursday WOD, December 3, 2015

  • December 3, 2015 at 7:09 am
    Permalink

    Not fee in today, did a main site:

    7 min AMRAP increasing reps (2,4,6,8,Etc)
    225# deadlift
    Strict HSPU

    Rest 5 min

    7 min AMRAP same rep scheme
    155# power clean
    Pistols

    Reps: 75 + 69 = 144

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