DSC_1547

Strength:
3×4 Back squat @75%

WOD:

For time:
1000m Row
75 Wall balls
800m Run

Post loads and time to comments.

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LEANFIT:

As many rounds as possible in 20 minutes of:
20 Hollow rocks
20 Double-unders
20 Walking lunges
200m Row
200m Run

Post completed rounds to comments.

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DE:

6 rounds for time of:
400m Run
5 Pull-ups
10 Presses (bar)
15 Back extensions
20 Sit-ups

Post time to comments.

Media:
Wednesday WOD, September 14, 2016