Skill:
5 sets of 2 back extension kettle bell levers

Strength:
5 sets @70% of: Power snatch + Hang snatch + Overhead squat

WOD:
5 rounds for time of:
5 Strict pull-ups
10 Overhead squats (95 lb./65 lb.)
15 Wall balls
30 Double-unders

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LEANFIT:
For time:
50 Wall balls
500m Row
40 Wall ball sit-ups
400m Row
30 Push-ups
300m Row
20 Burpees
200m Row
10 Pull-ups
100m Row
Rest 1 minute
800m Run

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_____

DE:
For time:
50 Wall balls
500m Row
40 Wall ball sit-ups
400m Row
30 Push-ups
300m Row
20 Burpees
200m Row
10 Pull-ups
100m Row
Rest 1 minute
1 mile Run

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Media:
Friday WOD, April 14, 2017

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