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:
5×3 Back squats @ 80%

WOD:
For time:

50 Toes to bar buy-in
5 rounds of:
20 Air squats
10 Deadlifts (155 lb./105 lb.)
15 Box jumps

Post loads and time to comments.

__________

LEANFIT:
As many rounds as possible in 20 minutes of:

5 Deadlifts (135 lb./75 lb.)
10 Wall balls
15 Sit-ups

Post completed rounds to comments.

____________

DE:
4 rounds for time of:

20 Back extensions
30 Sit-ups
25 Wall balls

Followed by 4x800m Run with 1 minute rest between runs.

Post time and splits to comments.

Media:
Wednesday WOD, January 20, 2016

2 thoughts on “Wednesday WOD, January 20, 2016

  • January 20, 2016 at 10:32 am
    Permalink

    Strength: 225#

    WOD: 11:25 Rx

  • January 20, 2016 at 1:17 pm
    Permalink

    Strength: 265# back squats

    WOD: 9:44 RX

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