WEDNESDAY 11-15-17

WARM UP 2-3 X
Row 10 Cal
10 Burpee
10 KB deadlift (toe touch )
10 Step up and over
10 Airsquats

BAR Warm up
DEADLIFTS 5-5-5

 

WOD

TIME CAP 21 MIN

* if you need to stager at stations that is ok!
For time:
50 Calorie Row
50 Box Jump-Overs (24″/20 ″)
50 Deadlifts (180/120 lbs)
50 Wall Ball Shots (20/14 lbs)
50 Ring Dips
50 Wall Ball Shots
50 Deadlifts
50 Box Jump-Overs
50 Calorie Row

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