Strength:
5×3 Back squats @ 70%

WOD:
For time:
50 Wall ball buy in, then complete:
15 Power snatches (135 lb./95 lb.)
15 Bar muscle-ups
15 Clean & Jerks (135 lb./95 lb.)
15 Ring muscle-ups

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LEANFIT:
For time:
50 Wall ball buy in, then complete 5 rounds of:
10 Kettlebell swings (35 lb./26 lb.)
10 Ring pulls
10 Walking lunges with plate overhead (25 lb./15 lb.)
200m Run

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DE:
For time:
2000m Row
30 Burpee pull-ups
2000m Row
30 Burpee pull-ups

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Media:
Friday WOD, April 7, 2017