Strength:
7×2 Weighted pull-ups (post load)

WOD:
7 rounds for time of:
200m Row
5 Shoulder to overhead (155 lb./105 lb.)
8 Toes to bar
Rest 1 minute

Post loads and time comments.

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LEANFIT:

For time:
1000m Row
15 Presses (bar)
30 Russian twists
15 Presses (bar)
30 Hollow rocks
100 Double-unders
800m Run

Post time to comments.

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Dynamic Endurance:

3 rounds for time of:
25 Back extensions
25 Toes to bar
800m Run

Post time to comments.

Media:
Wednesday WOD, February 15, 2017