Skill:
L-sit on Floor hip rises

Strength:
3 sets of: 3 Front squats @80% + 4 Back squats

WOD:

As many rounds as possible in 12 minutes of:
25 Pull-ups
50 cal Row
100 Overhead squats (45 lb./35 lb.)
50 Box jumps
25 Pull-ups

Post loads and completed rounds to comments.

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LEANFIT:
For time:
400m Run
15 Inverted ring rows
20 Burpees
25 Sit-ups
50 Walking lunges with plate over head (45 lb./25 lb.)
25 Sit-ups
20 Burpees
15 Ring rows
400m Run

Post time to comments.

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DE:
10 rounds for time of:
2 Deadlifts (225 lb./155 lb.)
2 Box jumps
200m Run (to food park, walk back)

Post time to comments.

Media:
Monday WOD, December 4, 2017

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