WOD 10NOV14

Warm Up: 400m Run, then 2 Rds of: 10-Walking Lunges, 10-Med ball Cleans, 10-OHS (pvc) 10-HRPU
Skill: Pull-Up progression
15min +/-
Advanced – Muscle Ups Bar & or Ring
WOD:”Fight Gone Bad”
3 rounds of:

Wall-ball shots 20/14 lbs 10’/9’ (Reps)

Sumo deadlift high-pull 75/55 lbs (Reps)

Box Jump 20″ box (Reps)

Push-press 75/55 lbs (Reps)

Row (Calories) sub. Pull-Ups
Rest
1min. Per movement, tally up total reps