Author: lumpy6488

Team Wod be ready to be outside for part of it..

WOD: 20 Minutes AMRAP 12 Wall Ball (20/14) 9 Sumo Deadlift High Pulls (95/65) 6 Ring push UPS

power snatch 3 reps on the min for ten mins then on the min do; first min 1 thruster 95/65  1 pull up Second min

FRONT SQUAT 5-4-3-2-2   4  Rounds: Run 400m 15 Push Press (95/65) 15 Front Squat (95/65)

squat cleans 5×5 then AMRAP in 3min of: 7 Wall Ball 7 Kettlebell Swings 7 Box Jumps Rest 90sec then do.. AMRAP in 6min: 7

Team WOD..