Friday January 6th 2017
WOD
A) 10 mins to work on gymnastics skill:
muscle ups, rope climbs, hand stands, hand stand walks...ect
B) with a running clock compete the following for max reps:
5 min amrap: row for calories
5 mins rest
4 min amrap: burpee box jump overs 24/20
4 mins rest
3 min amrap: clean and jerk 135/95
3 mins rest
2 min amrap: wall ball shots 20/14
2 mins rest
1 min amrap: 1 set of max UB pull-ups