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:
Thruster, work to a heavy

WOD:
Chest to bar “Fran”

For time, reps 21-15-9 of:
Thrusters (95 lb./65lb.)
Chest-to-bar Pull-ups

Post loads and time to comments.

___________

LEANFIT:
For time:

1000m Row
50 Thrusters (bar)
30 Pull-ups
50 Wall balls
1000m Row

Post time to comments.

___________

DE:

For time:

1000m Row
50 Thrusters (bar)
30 Pull-ups
800m Run
50 Wall balls
1000m Row
800m Run

Post time to comments.

Media:
Wednesday WOD, March 9, 2016

2 thoughts on “Wednesday WOD, March 9, 2016

  • March 9, 2016 at 4:51 pm
    Permalink

    Thrusters 205, missed 225

    Fran with CTB 6:39 rx

  • March 9, 2016 at 9:40 pm
    Permalink

    205# Thruster
    CTB Fran 4:31rx

Comments are closed.