WOD:

A) 4 sets, alternating:
2 Skin the cats
10 Wall plank push-ups

B) For time:
“Jackie”
1000m Row
50 Thrusters (45 lb. bar is RX for men and women)
30 Pull-ups

Rest 3 minutes, then “Helen”:
3 rounds:
400m Run
21 Kettlebell swings (53 lb./35 lb.)
12 Pull-ups

Post time to comments.

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LEANFIT & DE:

For time:
“Jackie”
1000m Row
50 Thrusters (bar)
30 Pull-ups

Rest 3 minutes, then “Helen”:
3 rounds:
400m Run
21 Kettlebell swings
12 Pull-ups

Post time to comments.

Media:
Friday WOD, August 19, 2016