Strength:
5 sets @ 75%: Deadlift, pause above knee (back to foor) + Power Clean & Jerk

WOD:
For time:
21 Back squats (185 lb./125 lb.)
22 Handstand push-ups
15 Back squats (185 lb./125 lb.)
22 Handstand push-ups
9 Back squats (185 lb./125 lb.)
22 Handstand push-ups

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LEANFIT:
4 rounds for time of:
500m Row
21 Kettlebell swings (53 lb./35 lb.)
12 Pull-ups

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DE:
5 rounds for time of:
20 Burpees
800m Run

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Media:
Friday WOD, November 25, 2016