*new wod time at 330pm today

And new basics time at 630pm*

Work Out of the Day

Muscle Up Practice

Then,

As many rounds as possible in 20 minutes of:

Buy in – 100 wallballs, 20/14lbs (9ft for ladies)

12 power cleans, 95/65lbs

6 shoulder to overhead, 95/65lb

3 muscle ups

 

Post reps to beyond the whiteboard.

Basics

For time:

800m run

40 medicine ball cleans

40 medicine ball situps

600m run

30 medicine ball cleans

30 medicine ball situps

400m run

20 medicine ball cleans

20 medicine ball situps

200m run

10 medicine ball cleans

10 medicine ball situps

Post time to beyond the whiteboard.