FRI16NOV2018

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WOD

Conditioning
AMRAP in 12 Minutes:
50 Wallballs (20/14)
40 Box Jump Overs (24/20)
30 Pullups
20 Bar Facing Burpees
10 Clean & Jerks (155/105)|(185/125)
R+ 5 Bar Muscle Ups

Extra

“4 Sets, rotate every 90 sec:
8 deep ring rows
3 touch and go clusters AHAP

6 sets:
8 rope/towel pullups
2 wall walks

Every 20 sec. For as long as possible going UB
10 ft. HS walk (stop at 10 min)

Midline – After
GHD situps to parallel: 4 sets of 20”

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