Strength:
Work to a heavy Clean and Jerk
3×2 Deadlifts @ 80%

WOD:
As mnay rounds as possible in 14 minutes of:
20 Toes to bar
40 cal Row
60 Sit-ups
80 Double-unders
100 Wall balls

Post loads and completed rounds/reps to comments.

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LEANFIT:
As many rounds as possible in 20 minutes of:
20 Punch sit-ups (18 lb./12 lb.)
20 Wall balls (20 lb./12 lb.)
20 cal Row
20 second Ring hold
20 Sumo deadlift high pull (53 lb./26 lb.)

Post completed rounds to comments.
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DE:
As many rounds as possible in 20 minutes of:
20 Punch sit-ups (18 lb./12 lb.)
20 Wall balls (20 lb./12 lb.)
20 cal Row
20 second Ring hold
20 Sumo deadlift high pull (53 lb./26 lb.)

Rest 3 minutes, then 5x400m Run

Post completed rounds and splits to comments.

Media:
Monday, December 5, 2016