Skill:
5 sets of 10 second L-sit holds

Strength:
7×2 Weighted wide grip pull-ups (53 lb./26 lb.)

WOD:
6 rounds for time of:
12 Back extensions
20 Hollow rocks
400m Run
Rest 1 minute

Post loads and time to comments.

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LEANFIT:
As many reps as possible in 20 minutes of:
100m Farmers carry (35 lb./26 lb.)
10 Walking lunges
20 ft Bear crawl (forward, then backwards)
10 Ring pull-ups
10 Sledge hammer tire strikes

Post completed rounds to comments.

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DE:
For time:
2000m Row
30 Hang clean to press (95 lb./65 lb.)
2000m Row

Post time to comments.

Media:
Tuesday WOD, September 19, 2017