Skill:
5×1 Inverted bar pulls

Strength:
Work to a heavy power snatch

WOD:
As many rounds as possible in 15 minutes of:
3 Power snatches (135 lb./95 lb.)
5 Strict pull-ups
150m Run

Post loads and completed rounds to comments.

_____
LEANFIT and DE:
“Filthy 50”
For time:
50 Box jumps
50 Jumping pull-ups
50 Kettlebell swings, (35 lb./ 26 lb.)
Walking Lunges, 50 steps
50 Knees to elbows
50 Push presses, 45 pounds
50 Back extensions
50 Wall balls
50 Burpees
50 Double-unders

Scaled WOD: Dirty 30:
For time:
30 Box jumps
30 Jumping pull-ups
30 Kettlebell swings, (35 lb./ 26 lb.)
Walking Lunges, 30 steps
30 Knees to elbows
30 Push presses, 45 pounds
30 Back extensions
30 Wall balls
30 Burpees
30 Double-unders

Post time to comments.

Media:
Friday WOD, October 6, 2017

Leave a Reply

Your email address will not be published. Required fields are marked *