WOD 02.11.2017 Saturday

Metcon

3 rounds
Start a new round every 10 min

  • 40 Wallball, 20/14# to 9′ target
  • 20 Clean and Jerk, 135/95#
  • 10 Muscle-ups

8:00 cap for the first 2 rounds. Go for it on round 3!
Sub 1:1 Bar Muscle-up, 2:1 for all other pulling movements

Core Conditioning

3 rounds

  • 30 Hollow Rocks
  • 30 Sit-ups

* Rest as needed b/t rounds