Skill work:
5 sets of max hold lock offs @ 90 degrees

WOD:
For time:
2 rounds of:
500m Row
21 Kettlebell swings
12 Pull-ups

Rest 2 minutes of:
2 rounds of:
400m Run
21 Kettlebell swings
12 Pull-ups

Post time to comments.

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LEANFIT:
For time:
2 rounds of:
500m Row
21 Kettlebell swings
6 Pull-ups

Rest 2 minutes of:
2 rounds of:
400m Run
21 Kettlebell swings
6 Pull-ups

Post time to comments.

_____

Dynamic Endurance:
As many rounds as possible in 25 minutes of:
300m Row
15 Push-ups
400m Run

Post completed rounds to comments.

Media:
Wednesday WOD, March 8, 2017