WOD:

A) 5 sets, alternating: 2 Strict slow toes to bar and 2 False grip pull-ups

B) Reps 21-15-9 of:
Handstand push-ups
Ring dips
Push-ups

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LEANFIT:
Build to 12 reps by 2’s:
2 Slam balls
2 Pull-ups
4 Slam balls
4 Pull-ups etc..

Repeat reps with:
Row (cals)
Box jumps

Repeat reps with:
Power cleans (95 lb./55 lb.)
Burpees

Rest 3 minutes, then 800m Run

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DE:
Build to 12 reps by 2’s:
2 Slam balls
2 Pull-ups
4 Slam balls
4 Pull-ups etc..

Repeat reps with:
Row (cals)
Box jumps

Repeat reps with:
Power cleans (95 lb./55 lb.)
Burpees

Rest 3 minutes, then 1 mile Run

Post time to comments.

Media:
Thursday WOD, August 11, 2016