Strength:
6×2 Front squats @ 70%

WOD:
6 rounds for time of:
1 Deadlift (315 lb./225 lb.)
12 Thrusters (75 lb./55 lb.)
5 Muscle-ups
5 Shoulder to overhead (135 lb./95 lb.)
Rest 1 minute

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LEANFIT:
As many rounds as possible in 10 minutes of:
2 Deadlifts (95 lb./65 lb.)
2 Hang power cleans (95 lb./65 lb.)
1 Push presses (95 lb./65 lb.)
3 Pull-ups
7 Kettlebell swings

Rest 2 minutes, then complete:
1000m Row
800m Run

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_____

DE:
3 rounds for time of:
1000m Row
25 Back squats (95 lb./65 lb.)
800m Run

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Media:
Wednesday WOD, October 5, 2016

One thought on “Wednesday WOD, October 5, 2016

  • October 5, 2016 at 7:53 am
    Permalink

    Strength: 215# FS

    WOD: 17:35 RX

    Stripping weights off my bar post WOD: 28:00

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