Skill:
3 minutes of 1 arm hand stand holds against the wall

Strength:
7 sets of 2 weighted pull-ups (53 lb./35 lb.) + 1 bar muscle ups with med ball (12 lb./8 lb.)

WOD:
6 minutes to build:
10 Double-unders
1 Power clean (225 lb./155 lb.)
20 Double-unders
2 power cleans
30 Double-unders
3 power cleans
….continue adding sets (40/4, 50/5…) until you reach 6 minutes

Rest 3 minutes, then complete 4x400m runs with 1 minute rest between efforts

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LEANFIT:
For time:
3 rounds of:
500m Row
20 Hollow rocks

Rest 2 minutes, then complete 3 rounds of:
400m Run
50 Double-unders
10 Slam balls

Rest 2 minutes, then complete 3 rounds of:
10 Box jumps
10 Sledge hammer tire strikes
100m Farmers walk (53 lb./35 lb.)

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DE:
For time:
50 Push-ups
800m Run
50 Push-ups
800m Run
50 Back extensions
50 Sit-ups
800m Run

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Media:
Tuesday WOD, August 22, 2017