Skill:
One arm handstand holds

Strength:
5×3 Front squats @ 75%

WOD:
2 rounds:
10 minute time cap each round to complete:
800m Run
35 Wall balls
7 Clean & Jerks (165 lb./125 lb.)
50 Double-unders
with the remaining time do as many chest to bar pull-ups
Rest 3 minutes

Post loads and completed reps to comments

______

LEANFIT:
2 rounds of:
12 minute time cap each round to complete:
800m Run
30 Wall balls
30 Kettlebell swings (35 lb./26 lb.)
30 Double-unders
30 Sit-ups
with the remaining time do as many pull-ups as possible
Rest 3 minutes

Post completed reps to comments.

______
DE:
5 rounds for time of:
1 minute Airdyne
12 Burpees
12 Shovel slam balls
12 Sledge hammer strikes
400m Run

Post time to comments

Media:
Monday WOD, November 7, 2017

Leave a Reply

Your email address will not be published.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