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:
Deadlift, work to a heavy 90%

WOD:
For time:

1000m Row
150m Walk with (115 lb./75 lb.) overhead (every time you break, do: 5 Power cleans)
100 Double-unders
400m Farmers carry (53 lb./35 lb.)
800m Run

Post loads and time to comments.

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LEANFIT:
For time:

“Helen”
3 rounds of:
400m Run
21 Kettlebell swings
12 Pull-ups

Rest 3 minutes, then complete as many rounds as possible in 10 minutes of:
5 Clean & Jerks (95 lb./55 lb.)
150m Run

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_________

DE:
For time:

“Helen”
3 rounds of:
400m Run
21 Kettlebell swings
12 Pull-ups

2000m Row

“Helen”
3 rounds of:
400m Run
21 Kettlebell swings
12 Pull-ups

Post time to comments.

Media:
Friday WOD, March 4, 2016