Skill:
4 sets of L-sit to pike

Strength:
5×2 Front squats @80%

WOD:
4 rounds:
1 minute max cal Airdyne
1 minute max rep Wall balls
1 minute max rep Kettlebell swings (53 lb./35 lb.)
Rest 3 minutes

Post loads and reps to comments.

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LEANFIT:
5 rounds, every 4 minutes complete:
10 Back extensions
10 Sit-ups
10 Sit through
10 Hollow rocks
10 Chin-ups
200m Run

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De:
10 rounds for time of:
7 Bench presses (135 lb./75 lb.)
200m Run (to food park, walk back)

Post time to comments.

Media:
Wednesday WOD, July 19, 2017