Skill:
Monkey bar traverse (4 points on)

Strength:
5×2 Front squats @ 75% (optional if you did Thursday’s WOD)

WOD:
5 rounds for time of:
100m Farmers carry (53 lb./35 lb.)
30 second Ring hold (dip position)
10 Sledge hammer strikes
10 Box jumps
400m Run

Post loads and time to comments.

_____

LEANFIT:
3 rounds for time of:
500m Row
10 Hang cleans (75 lb./45 lb.)
10 Thrusters (75 lb./45 lb.)
800m Run

Post time to comments.

_____

DE:
10 rounds for time of:
5 Reverse hyper leg extensions
5 Slam balls
5 Burpees
20 Double-unders

Then complete 1 mile run. Post time to comments.

Media:
Friday WOD, September 8, 2017

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