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:
5×2 Back squat @ 75%

WOD:
For time:

60 cal Row
50 Shoulder to overhead (115 lb./75 lb.)
40 Pull-ups
30 Wall balls
20 Toes to bar
10 Burpees

Post loads and time to comments.

________

LEANFIT:
5 rounds for time of:

10 Pull-ups
15 Wall balls
20 Kettlebell (punch) sit-ups (18 lb./10 10.)
400m Run

Post time to comments.

________

DE:
8 rounds for time of:

10 Back squats (115 lb./75 lb.)
400m Run
Rest 1 minute

Post time to comments.

Media:
Friday WOD, January 15, 2016

2 thoughts on “Friday WOD, January 15, 2016

  • January 15, 2016 at 9:17 am
    Permalink

    Strength: 225# back squat

    WOD: 12:59 RX

  • January 15, 2016 at 3:09 pm
    Permalink

    7×3 tng snatch + 1 OHS up to #180

    WOD
    10:11 RX

Comments are closed.