Strength:
5×2 Deadlift @ 80%

WOD:
3 rounds for time of:
500m Row
12 Overhead squats (135 lb./95 lb.)
12 Toes to bar

Post loads and time to comments.

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LEANFIT:

Tabata:
Wall-balls
Sit-ups
Push-ups
Pull-ups
Plank

Each exercise is 8 rounds of 20 seconds of work (as many reps as possible) followed by 10 seconds of rest. Once 8 rounds are completed, move into the next exercise to do 8 rounds. There is no rest between exercises. Plank is 20 second hold. Post total reps to comments.

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DE:
As many rounds as possible in 30 minutes of:
2 Power cleans (135 lb./95 lb.)
10 Back extensions
10 Sit-ups
5 Pull-ups
200m Run

Post completed rounds to comments.

Media:
Friday WOD, October 28, 2016

One thought on “Friday WOD, October 28, 2016

  • October 28, 2016 at 8:33 am
    Permalink

    Strength: 325#

    WOD: 12:10 RX

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