October 1, 2015 1:35 PM

Thursday - 10/01/2015

  
Warm-up
10 Wall balls
OHS
8 Wall balls
Hang pulls
6 Wall balls
Hang snatches
4 Wall balls
Squat snatches
Then...
10 Wall balls
10 burpees
200m run
Hang snatches while partner does 10+10
200m run

Strength
AMRAP 7
10 Ab wheels
10 sit-ups
10 Windshield wipers with barbell held at the top of a press

MetCon
AMRAP 7
2 DL @ 225#
12 unbroken wall balls
Rest 7:00, then...

For Time
25 Hang squat snatches
500m run
I finished 6 rounds of the DL/Wall ball WOD. All wall balls were unbroken and my breathing was much more controlled. Broke up the snatches into 15+5+5. Finished that in about 5:30.

This photo is from the nascent gym we are building at KAYAK. This is the Rogue squat stand and pull-up bar, barbell and weights, and dumbbells. There are a couple Again Faster kettlebells hiding in there, too.