Skill:
3 sets of toe to bar then do 10 flutter kicks at the top

Strength:
5×1 Power snatch @ 75%
5×1 Snatch deadlift @ 120%

WOD:
10 rounds for time of:
250m Row sprint
3 Bar muscle ups
Rest 1 minute

Post loads and time to comments.

_____

LEANFIT:

As many rounds as possible in 22 minutes of:
10 Sit-throughs
10 Kettlebell swings (35 lb./26 lb.)
10 Plank knees to elbow
10 Shovel style slam ball
50 Double-unders

Post completed rounds to comments.

_____

DE:
As many rounds as possible in 30 minutes of:
3 Pull-ups
7 Squats
200m Run

Post completed rounds to comments.

Media:
Wednesday WOD, December 6, 2017

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