Strength:
5×3 Hang power clean

WOD:
5 rounds for time of:
300m Row
20 Wall balls
15 Punch sit ups (25 lb./18 lb.)
1 minute Rest

Post loads and time to comments.

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LEANFIT:
3 rounds for time of:
1000m Row
30 Med ball sit-ups, throwing against wall
50 Double-unders
1 minute Plank hold
15 second Ring hold

Post time to comments.

_____

DE:
For time:
75 Pull-ups
75 Burpees
75 Back squats (75 lb./55 lb.)

Post time to comments.

Media:
Wednesday WOD, January 4, 2017

One thought on “Wednesday WOD, January 4, 2017

  • January 4, 2017 at 9:09 am
    Permalink

    Strength: 185#

    WOD: 18:46 RX

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