WOD:

A) L-sit seated on floor
Shoulder press from rack 4 sets of 5 reps keep weight between 75 lb./35 lb.

B) 4 sets of 3 reps strict toes to bar

C) Strength: Thrusters, 5-4-3-2-1

D) 5 rounds for time of:
7 Weighted pull-ups (35 lb./12 lb.)
20 Burpees

Post loads and time to comments.

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LEANFIT: (alternate A and B)

A) 5 rounds: 15 second Handstand hold

B) 5 rounds: 5 second hang from bar L-sit hold

C) 10 rounds for time of:
10 Slam balls
10 Burpees
10 Lunges
10 Kettlebell swings (35 lb./26 lb.)

Post time to comments.

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DE:
5 rounds for time of:

20 Squats
10 Kettlebell deadlifts (88 lb./70 lb.)
5 Box jumps

Rest 3 minutes, then do 6x400m with 1:1 rest

Post time and splits to comments.

Media:
Monday, August 1, 2016