WOD 09.14.2016 Wednesday

Metcon

20 min AMRAP

  • 2 Muscle-ups (1:1 bar muscle-ups/strict pull-ups, 2:1 chest-to-bars or kipping)
  • 8 Kettle Bell Snatch, (4 each arm) 53/35#
  • 16 Wallball, 20/14# to 9′

* Can use DumbBell on snatch

Core/Accessory

3 Rounds

  • 1 min Chinese Plank
  • 10 over/under with paralettes
  • 5 Ice cream makers