Strength:
Clean prep

WOD:
For time, reps 10-8-6-4-2 of:
Hang squat clean (unbroken), exactly 3 minutes rest between sets

Post loads, heaviest weight wins.
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LEANFIT:
As many rounds as possible in 10 minutes of:
5 Clean & Jerks (95 lb./55 lb.)
5 Pull-ups
10 Lateral step overs
10 Russian twists (12 lb./8 lb.)

Rest 1 minute, then 1000m Row
Rest 1 minute, then 3 rounds of:
20 Back extensions
30 Sit-ups
40 Double-unders

Post completed rounds and time to comments.

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DE:
For time:
3 rounds of:
1000m Row
30 Push-ups

Rest 2 minutes, then 5 min Airdyne above 55 RPM + 800m Run

Post time to comments.

Media:
Wednesday WOD, November 8, 2017

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