Skill:
Crow to leg extension

Strength:
7×2 Weighted pull-ups

WOD:
As many rounds as possible in 20 minutes of:
10 Kettlebell snatches (53 lb./35 lb.)
10 Slam balls
10 Box jumps
30 Double-unders
2 Muscle-ups

Post loads and time to comments.

_____

LEANFIT:
7 rounds for time of:
300m Row
7 Strict presses (65 lb./45 lb.)
3 Pull-ups
7 Push-ups
Rest 1 minute

Post time to comments.

_____

DE:
7 rounds for time of:
5 Bench presses (135 lb./75 lb.)
10 Push-ups
20 Double-unders
400m Run
Rest 1 minute

Post time to comments.

Media:
Friday WOD, December 1, 2017

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