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:
For time:

50 Double-unders
50 Burpees
50 Wall balls
50 Back extensions
50 Push presses, 45 pounds
50 Knees to elbows
Walking Lunges, 50 steps
50 Kettlebell swings, (35 lb./ 26 lb.)
20 Muscle-ups
50 Box jumps

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LEANFIT:
10 rounds for time of:

5 Pull-ups
2 Deadlifts (165 lb./135 lb.)
2 Box jumps
200m Run (to food park, walk back)

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DE:
3 rounds for time of:

5 minutes Airdyne
40 Squats
800m Run

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Media:
Friday WOD, March 11, 2016