5 RFT
400m
Run or Row
12 Squats (Back, Front or OH)
12 Sumo
DHP (95/65)
12 Pull-Ups
or...
"7's"
7 rounds *
7x Push-press (95/65)
7x Push-ups (or Pull-Ups)
7x KB swings (53/36)
7x Power cleans (95/65)
7x Burpees
7x Squats (OH, Front or Back - 95/65)
* Optional 400m run on odd # rounds
7x push press @ 95, 7x pull up, 7x dumbbell swing w/ 50lb, 7x power clean @95, 7x burpees, 7x back squat @ 95. Pouring rain out tonight, so I was a slacker and didn't do the 400m runs.
ReplyDelete24:11, good workout.
Hey Dan, it took me about 34 minutes with the 4 runs. It was a good WOD. Are you coming home anytime soon?
ReplyDelete