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:
Back squat, work to a heavy

WOD:
For time:

10 Bar muscle-ups
40 Burpees
50 Front squats (115 lb./75 lb.)
40 Burpees
10 Bar muscle-ups

Post loads and time to comments.
__________

LEANFIT:
5 rounds for time of:

500m Row
15 Burpees
400m Run

Post time to comments.

__________

DE:

8 rounds for time of:

10 Back extensions
15 Sit-ups
20 Push-ups
400m Run
Rest 1 minute

Post time to comments.

Media:
Friday WOD, February 26, 2016

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