Strength:
Work to a heavy power snatch

WOD:
For time:
3 rounds of:
50 Double-unders
15 Burpees

Rest 1 minute, then 3 rounds of:
10 Pull-ups
20 Back extensions
30 Sit-ups

Rest 1 minute, then 3 rounds of:
1 minute Hand stand hold
10 Toes to bar
150m Farmers carry (53 lb./35 lb.)

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_____

LEANFIT:

2 rounds for time of:
500m Row
20 Sit-ups
20 Back extensions
20 Sit-ups
1 mile Run

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_____

DE:
10 rounds for time of:
1 Deadlift (225 lb./155 lb.)
7 Burpees
200m Run (to food park, walk back)

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Media:
Thursday WOD, October 6, 2016

One thought on “Thursday WOD, October 6, 2016

  • October 6, 2016 at 7:59 pm
    Permalink

    SC: 175

    WOD: 32:00

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