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 (negative splits) of:

500m Row
20 Sit-ups
15 Kettlebell swings (53 lb./35 lb.)
10 Pull-ups
400m Run
Rest 2 minutes

Post splits to comments.

__________

LEANFIT:
5 rounds (negative splits) of:

25 Double-unders
20 Sit-ups
15 Wall balls
10 Burpees
5 Pull-ups
4000m Run
Rest 2 minutes

Post splits to comments.

___________

DE:
7 rounds (negative splits) of:

20 Sit-ups
15 Push-ups
10 Box jumps
5 Pull-ups
400m Run
Rest 1 minute

Post splits to comments.

Media:
Friday WOD, Febrauary 19, 2016

One thought on “Friday WOD, Febrauary 19, 2016

  • February 19, 2016 at 8:37 am
    Permalink

    WOD:
    36:47 RX – negative splits all the way thru

    6:14 – 6:07 – 5:41 – 5:30 – 5:29

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