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Wednesday November 30, 2016

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(Competition / Metabolic Conditioning)
Warm-up (15 min)

WOD

For Time: (45 min cap)

Row 1000m
20 WB (20/14) (10/9)
20 Muscle-ups (Mod 1= Wt’d Ring Dips (25/15) > Mod 2 = BW Ring Dips > Mod 3 = scale as needed)
20 Wal Ball (20/14) (10/9)
20 Power Cleans (185/125)
20 Wall Balls (20/14) (10/9)
Run 1000m

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