Strength:
5×2 Hang squat clean @ 75-80%
Max Front squat

WOD:

3 rounds for time of:
40 Double-unders
40 Sit-ups
40 Kettlebell swings (53 lb./35 lb.)

Post loads and time to comments.

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LEANFIT:

5 rounds for time of:
10 Push-ups
10 Hollow rocks
10 Lunges with kettlebell, left leg (26 lb./18 lb.)
10 Lunges with kettlebell, right leg (26 lb./18 lb.)
200 Singles
200m Run

Post time to comments.

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DE:

For time:
2000m Row
1 mile Run
2000m Row
1 mile Run

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Media:
Friday WOD, September 30, 2016