dsc_0469

Strength:
Snatch, work to a heavy (3 misses once your over 85%)

WOD:
For time:
60 Wall balls
30 Clean & Jerks (135 lb./95 lb.)
60 Wall balls

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LEANFIT:
4 rounds:
1st minute: 45 second plank hold
2nd minute: 10 Slam balls
3rd minute: 12 Wall balls
4th minute: 25 Double-unders
5th minute: 14 Walking lunges

Followed by 4x400m with 1 minute rest between efforts

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DE:
For time:
2000m Row
150m Walk with bar over head
1 mile Run
2000m Row
150m Walk with bar over head
1 mile Run

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Media:
Wednesday WOD, October 26, 2016