Wednesday, Jan, 20, 2016

Warm Up: 200 m Row then 2 rounds

  • 10 Lunges
  • 10 Pass Throughs
  • 5 Box Jumps
  • 10 Ring Rows

Skill/Strength: 

EMOM for 10 min – 5 Pwr Cl @ med (touch & go)

Rest – mobilize for WOD

WOD: Open 12.4

12 min AMRAP

150 Wall Balls 20/14

90 Double Unders

30 Muscle Ups