WOD 09.21.2016 Wednesday

Metcon

4 rounds
Start a new round every 4 min

  • 100 Double-unders (150 singles)
  • 30 Wallball, 20/14# to 9′
  • 5 Muscle-ups (1:1 bar mu/strict pu, 2:1 C2B)

* Reduce reps if you hit the cap

Gymnastics Conditioning
3 rounds

  • 5 ice cream makers
  • 10 Russian Dips
  • 10 Strict T2B