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:
Deadlift, EMOM 2 reps for 10 minutes

WOD:
For time:

60 Kettlebell swings (53 lb./35 lb.) buy in
60 Double-unders
6 Bar muscle-ups
50 Double-unders
5 Bar muscle-ups
40 Double-unders
4 Bar muscle-ups
30 Double-unders
3 Bar muscle-ups
20 Double-unders
2 Bar muscle-ups
10 Double-unders
1 Bar muscle-up

Post loads and time to comments.
_________

LEANFIT:
6 rounds for time of:

20 Push-ups
400m Run

Post time to comments.
_________

DE:
4 rounds for time of:

50 Push-ups
800m Run

Post time to comments.

Media:
Wednesday WOD, January 13, 2016

2 thoughts on “Wednesday WOD, January 13, 2016

  • January 13, 2016 at 10:09 am
    Permalink

    Strength: 275#

    WOD: 11:35 RX

  • January 13, 2016 at 5:35 pm
    Permalink

    DL: 315#
    WOD: 7:55rx

    Noodle arms 3/4 the way through

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