WOD:
As many rounds as possible in 22 minutes of:
300m Row
20 Burpees
20 Double-unders
20 Sit-ups
20 Presses (45 lb./35 lb.)
20 Russian twists
20 Russian Kettlebell swings (53 lb./35 lb.)

Post completed rounds to comments.

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LEANFIT:
As many rounds as possible in 10 minutes of:
3 Deadlifts (95 lb./55 lb.)
3 Bent over rows (95 lb./55 lb.)
3 Hang power cleans (95 lb./55 lb.)
1 Push press (95 lb./55 lb.)
15 Sit-ups
10 Push-ups

Rest 3 minutes, then AMRAP 10 minutes of:
2 Pull-ups
7 Wall balls
11 Hollow rocks

Post completed rounds to comments.

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DE:
As many rounds as possible in 40 minutes of:
20 Sledge hammer strikes
10 Slam balls
100ft Sled push
1 lap Bear crawl
200m Run carrying med ball
20 Jumping squats
150m Farmers carry
400m Run

Post completed rounds to comments.

Media:
Thursday WOD, December 15, 2016