Strength:
7×2 Weighted pull-ups

WOD:
20 minutes of work, EVEN/ODD:
Even minutes, do: 2 Clean & Jerks (185 lb./125 lb.)
Odd minutes, do: 3 Muscle-ups

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LEANFIT:
5 rounds for time of:
12 Front squats (75 lb./55 lb.)
12 Push-ups
24 Hollow rocks
24 Russian twists
50 Double-unders

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DE:
For time:
100 Kettlebell swings (35 lb./26 lb.)
100 Push-ups
10 laps Farmers walk
100 Flutter kicks
50 Back extensions
50 Hollow rocks

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Media:
Thursday WOD, December 8, 2016