WORKOUT OF THE DAY, MAY 13TH 2015

WOD:

#Open Test

20 Min AMRAP:

50 Wall Ball (20/14lbs)

50 Double Unders

40 Box Jumps (24/20lbs)

40 Toes to Bar

30 CTB Pull-Ups

30 Burpees

20 Cleans (145/100lbs) Scale as needed

20 Jerks (145/100lbs) Scale as needed

10 Snatches (145/100lbs) Scale as needed

10 Muscle Ups (Scale to 10 –  :10 Hollow Hold/:10 Superman Hol/ 1 Narrow Tri Pushup)

**Cut reps in half in needed, if you want to hit all movements**

UnLoaded (No Barbell) WOD:

20 Min AMRAP:

50 Wall Balls

50 Singles

40 Box Jumps/Step Ups (24,20#)

40 Ab Mat Sit Ups or Hollow Rocks

30 Supine Ring Rows

30 Burpees

20 KB Swings

20 Inverted Pushups

10 Plate Ground to Overhead

10 (:10 Hollow hold/:10 Superman hold/1 Narrow Tri Pushup)

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