Monday, Nov 28, 2016

Workout of the Day
Conditioning: 10min EMOM
ODD: 15 wall ball 20/14
EVEN: DU (work for 40sec then rest)

WOD: 7min AMRAP
1 squat clean 135/95
2 front squats
3 jerks (push or split)
4 burpeeĀ over bar

AFTER: Core Work
4 Rounds
10 GHD (or hollow rocks)
10 Back Extension (or superman)

Post your scores to the Whiteboard.