Skill:
5 sets of 2 slow motion toes to bar with 2 second pause at the top

Strength:
7×2 weighted pull ups

WOD:
3 minutes to complete: 20 wall balls + 5 full snatches (135 lb./75 lb.)
4 minutes to complete: 25 wall balls + 5 full snatches (155 lb./85 lb.)
5 minutes to complete: 30 wall balls + 5 full snatches (165 lb./95 lb.)
6 minutes to complete: 35 wall balls + 5 full snatches (175 lb./105 lb.)

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LEANFIT:
10 rounds for time of:
5 Reverse hyper leg extensions
5 Slam balls
5 Burpees
20 Double-unders
150m Run

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DE:
4 rounds for time of:
50 Air squats
400m Run

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Media:
Thursday WOD, September 7, 2017

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