WOD 11/4/19

Achieve

Part 1

3 Rounds for time (10 min cap) 500m Row 10 Overhead Squats (95/65) - rest 5 min after cap

Part 2

7 Rounds for time (10 min cap) 6 Ring Dips 3 Bar Muscle-ups - rest 5 min after cap

Part 3 3 Rounds for time (10 min cap) 20 Wallball Shots (20/14) 15 DB Squat Cleans (50/35)

Fit

Part 1

3 Rounds for time (10 min cap) 400 m run 10 Overhead Plate Lunges -rest 5 min after cap

Part 2

7 Rounds for time (10 min cap) 6 Box Dips 18 v-ups - rest 5 min after cap

Part 3 3 Rounds for time (10 min cap) 20 Wallball Shots (20/14) 15 DB Squat Cleans