5 rep rounds for time of:
400m run
15-12-9-6-3 back squat, bodyweight
Category: .Your WODs
2 rounds, 1 min per station, for total reps:
Kettlebell Swing, 1.5 pood
Push-up
Sit-up
Burpee
Air Squat
Rest
3 RFT:
25 feet of Overhead Walking Lunges, 95 lbs
8 Bar Facing Burpees
25 feet of Overhead Walking Lunges, 95 lbs
8 Chest-to-bar Pull-ups
5 rounds of:
15 Kettlebell Swings 53 lbs
15 Power Cleans 95 lbs
15 Box Jump (24 In.)s
(Wittman is 7 rounds)
AMRAP in 5 min.:
3 Deadlifts, 275 lbs
7 Push Press, 115 lbs
7 RFT:
5 hang squat cleans, 135 lb
15 push-ups