WOD:

A) 6×1 Snatch @ 75-80%
6×2 Overhead squat @ 70%

B) Ladder, 15 minute time cap:
Round 1:
2 Front rack lunges (95 lb./65 lb.)
2 Kettlebell swings (53 lb./35 lb.)
2 Toes to bar

Round 2:
4 Front rack lunges (95 lb./65 lb.)
4 Kettlebell swings (53 lb./35 lb.)
4 Toes to bar

Round 3:
6 Front rack lunges (95 lb./65 lb.)
6 Kettlebell swings (53 lb./35 lb.)
6 Toes to bar

….continue each round, adding 2 reps each round, until 15 minutes is reached.
Post loads and reps to comments.

_____

LEANFIT:

6 rounds (negative splits):
300m Row
12 Squats
12 Sit-ups
400m Run
Rest 2 minutes

Post time to comments.

_____

DE:

5x800m Run, rest 2 minutes after each run
4x400m Run, Rest 2 minutes after each run

Post time to comments.

Media:
Friday WOD, August 26, 2016