Skill:
5 sets of strict L-sit pull up to strict toes to bar to reverse bar over

Strength:
5×3 Close grip bench press

WOD:
For time, reps 7-6-5-4-3-2-1 of:
Deadlifts (255 lb./185 lb.)
Bar muscle-ups

Post loads and time to comments.

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LEANFIT:

For time:
500m Row
50 Push-ups
500m Row
75 Russian twists
500m Row
150 Double-unders
500m Row
200 Flutter kicks

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DE:
8 rounds for time of:
10 cal Airdyne
12 Back extensions
14 Sit-ups

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Media:
Wednesday WOD, January 17, 2018