Wednesday November 15, 2017

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(Competition / Metabolic Conditioning)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 10 wall squats, 10 MB squat cleans, 10 tubing back flies, 10 Hanging reverse shrugs, 10 AKBS (20-26#)

WOD

4 Rounds for Time:
21 Wall Balls (20/14) (10/10)
18 American KBS (53/35)
15 T2B
400m Run

5 min rest

WOD 2

Not for time
3 sets of:
10-15 GHD Sit-ups
5-8 DB Bench Press