WOD:

Alternate A&B

A) 5 sets: 2 False grip pull-ups on rings
(False grip progressions

B) 5 sets: 15 Hollow rock plate press (35 lb./25 lb.)

C) 5×5 Bench press

D) 3 rounds, you have 3 minutes to complete:
500m Row
Max number of Handstand push-ups in remaining time
Rest 3 minutes

Post loads and time to comments.

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LEANFIT:

A) 4 rounds of:
20 Squats
10 Kettlebell deadlifts (53 lb./35 lb.)
5 Box jumps
Rest 1 minute

B) 4 rounds of:
50 Double-unders
400m Run
Rest 1 minute

Post time to comments.

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DE:

Every minute on the minute for 30 minutes, do:
1 Power clean (115 lb./55 lb.)
2 Pull-ups
5 Wall balls

Post time to comments.

Media:
Thursday WOD, August 4, 2016