WOD 12.28.2016 Wednesday

Weightlifting

Back Squat

  • 70% x 1
  • 80% x 1
  • 85% x 1
  • 70% x 3
  • 70% x 3

WOD
15.3
14 min AMRAP

  • 7 Muscle-ups
  • 50 Wallball, 20/14# to 9′
  • 100 Double Unders

Scaled 15.3
14 min AMRAP

  • 50 Wallball, 20# to 10’/10# to 9′
  • 200 Single Unders

* Can also scale with movements off of the Rx version