Skill:
Pull-up bar traverse (all 4 points)

Strength:
7×2 Weighted pull-ups

WOD:
As many rounds as possible in 18 minutes of:
50ft Handstand walk
50ft Lunges (with 25 lb./15 lb.plate)
10 Box jumps
100m Run

Post loads and completed rounds to comments.

_____

LEANFIT:
5 rounds for time of:
10 Shovel slam balls
10 Sit throughs
10 Pull-ups
100m Farmers carry (35 lb./26 lb.)
400m Run

Post time to comments.

_____
DE:
7 rounds for time of:
5 Deadlifts (185 lb./125 lb.)
15 Sit-ups
400m Run
Rest 1 minute

Post time to comments.

Media:
Wednesday WOD, October 11, 2017