Skill:
5×2 Hanging from rings to inverted knee tucks (static)

Strength:
5×2 Hang snatches @75%

WOD:
For time:
200m run
30 Russian twists
Rest 1 minute
200m Run
20 Hollow rocks
Rest 1 minute
400m Run
30 Russian twists
Rest 1 minute
400m Run
20 Hollow rocks
Rest 1 minute
800m Run
30 Russian twists
Rest 1 minute
800mn Run
20 Hollow rocks

Post loads and time to comments.

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LEANFIT:
As many rounds as possible in 10 minutes of:
10 Lateral box step overs
5 Hang cleans (95 lb./55 lb.)
5 Toes to bar

Rest 3 minutes, then AMRAP 10 minutes of:
10 cal Row
10 Burpees
10 Leg lifts on bench

Post completed rounds to comments.

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DE:
As many rounds as possible in 10 minutes of:
10 Lateral box step overs
5 Hang cleans (95 lb./55 lb.)
5 Toes to bar

Rest 3 minutes, then AMRAP 10 minutes of:
10 cal Row
10 Burpees
10 Leg lifts on bench

Rest 3 minutes, then AMRAP 10 minutes of:
5 Power snatches (95 lb./55 lb.)
400m Run

Post completed rounds to comments.

Media:
Wednesday WOD, October 4, 2017