dsc_0530Strength:
Hang power clean, (unbroken reps) 5-4-3-2-1

WOD:
As many rounds as possible in 5 minutes of:
200m Row
8 Toes to bar

Rest 2 minutes, then 5 minute AMRAP of:
8 Kettlebell swings
4 Box jumps
20 Double-unders

Rest 2 minutes, then 8x200m Run with 30 seconds rest between runs

Post loads and completed rounds/splits to comments.

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LEANFIT:
4 rounds for time of:
20 Sit-ups
20 Russian twists
20 Kettlebell swings (35 lb./18 lb.)
20 Lateral box step overs
400m Run

Post time to comments.

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DE:
For time:
1 mile Run
30 Back extensions
40 Sit-ups
2000m Row
40 Sit-ups
1 mile Run

Post time to comments.

Media:
Tuesday WOD, November 22, 2016