Skill:
3×5 Box V-ups

HANG POSITION: Shoulders in front of barbell, weight is mid-foot, back is tight and slightly arched
Strength:
Work to a heavy hang snatch (squat)

WOD:
For time:
500m Row
50 Double-unders
50 Sit-ups
400m Row
40 Double-unders
40 Sit-ups
300m Row
30 Double-unders
30 Sit-ups
200m Row
20 Double-unders
20 Sit-ups
100m Row
10 Double-unders
10 Sit-ups

Post loads and time to comments.

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LEANFIT:
For time:
1000m Row
30 Plank sliders (45 lb./25 lb.)
30 Russian twists
30 Lateral box step overs
30 Burpees
800m Run

Post time to comments.

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DE:
For time:
1000m Row
30 Plank sliders (45 lb./25 lb.)
30 Russian twists
30 Lateral box step overs
30 Burpees
1 mile Run

Post time to comments.

Media:
Wednesday WOD, June 7, 2017