Skill:
4 sets of: 1 Strict pull-up + 1 L-sit pull-up + 1 Ice cream maker

Strength:
Deadlift prep

WOD:
Every minute on the minute for 5 minutes, do:
2 Deadlifts (275 lb./205 lb.)
2 Box jumps (24″/20″)

EMOM 5 minutes, do:
8 Handstand push-ups
8 Toes to bar

Rest 3 minutes, then every 3 minutes for 12 minutes do:
15 Burpees
400m Run

Post completed rounds to comments.

_____

LEANFIT:
Every 2 minutes for 24 minutes do:
2 Pull-ups
3 Sumo deadlift high pulls (53 lb./35 lb. kettlebell)
7 Wall balls
150m Run

_____

DE:
4 rounds for time of:
12 Sumo deadlift high pulls (53 lb./35 lb. kettlebell)
12 Bench presses (135 lb./75 lb.)
800m Run

Post time to comments.

Media:
Friday WOD, April 28, 2017

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