Skill:
Handstand down to crow position

Strength:
5 sets @70% of: Deadlift pause above knee (back to floor) + Squat clean + Front squat + Jerk

3×8 Back squat @65%

WOD:
For time:
100 Burpees, but every 2 minutes perform: 7 strict chin-ups + 25 double-unders. Start with chin-ups & DU’s

Post loads and time to comments.

_____

LEANFIT:
As many rounds as possible in 20 minutes of:
15 cal Row
15 Push-ups
15 Sit-ups
150m Run

Post completed rounds to comments.

_____

DE:
7 rounds for time of:
10 Burpees
100m Sled push (45 lb./25 lb.)
10 Sledge hammer strikes
400m Run
Rest 1 minute

Post time to comments.

Media:
Monday WOD, November 13, 2017

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