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:
Front squat, work to a heavy

WOD:
As many rounds as possible in 15 minutes of:

6 Deadlifts (155 lb./105 lb.)
9 Box jumps
12 Kettlebell swings (53 lb./35 lb.)

Post loads and completed rounds to comments.
___________

LEANFIT:

As many rounds as possible in 12 minutes of:

5 Deadlifts (135 lb./75 lb.)
5 Squats
5 Box jumps
5 Pull-ups

Rest 2 minutes, then complete 5x400m Run

Post completed rounds and splits to comments.

___________

DE:
10 rounds for time of:

5 Pull-ups
5 Burpees
400m Run
Rest 1 minute

Post time to comments.

Media:
Wednesday WOD, February 10, 2016

2 thoughts on “Wednesday WOD, February 10, 2016

  • February 10, 2016 at 1:36 pm
    Permalink

    Skipped this one and did some tabata gymnastics work. Quads are worse today than they were yesterday…

  • February 10, 2016 at 10:27 pm
    Permalink

    FS: 260#

    Outlaw:
    7×3 pwr sn, sn balance, ohs 145#

    5rds: 21cal row, 14 thrus 95#, 5 mu

Comments are closed.