Strength:
5×3 Back squat @70-75%

WOD:
For time:
60 Wall balls
12 rounds of “Cindy” (5 pull-ups + 10 push-ups + 15 squats)

Post loads and time to comments.

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LEANFIT:
As many rounds as possible in 18 minutes of:
300m Row
Kettlebell complex (35 lb./26 lb.):
10 Kettlebell swings
5 Kettlebell press on right arm
5 Kettlebell press on left arm
5 Lunges on left leg
5 Lunges on right leg
10 Kettlebell deadlifts

Post completed rounds to comments.

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

Post time to comments.

Media:
Friday WOD, December 16, 2016