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, 1-10-1-10-1-10

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

300m Row
10 Toes to bar
10 Box jumps
150m Run

Post loads and time to comments.

__________

LEANFIT:
For time:

800m Run
30 Burpees
40 Kettlebell swings (35 lb./26 lb.)
50 Double-unders
60 Gobblet squats (35 lb./26 lb.)
50 Double-unders
40 Kettlebell swings
30 Burpees
800m Run

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__________

DE:

For time:

1 mile Run
30 Burpees
40 Kettlebell swings (35 lb./26 lb.)
50 Double-unders
60 Gobblet squats (35 lb./26 lb.)
50 Double-unders
40 Kettlebell swings
30 Burpees
1 mile Run

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Media:
Wednesday WOD, February 17, 2016

One thought on “Wednesday WOD, February 17, 2016

  • February 17, 2016 at 2:15 pm
    Permalink

    WOD: 7 rounds + 152m row

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