Strength:
7×2 Weighted pull-ups

WOD:
5 rounds for time of:
5 Strict chin-ups
10 Toes to bar
15 Back extensions
20 Hollow rocks
200m Run

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LEANFIT:

For time:
1000m Row
50 Push-ups
50 Sit-ups
50 Russian twists
1000m Row

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DE:
10 rounds for time of:
2 Deadlifts (225 lb./155 lb.)
4 Pull-ups
150m Run

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Media:
Friday WOD, July 14, 2017