WOD for Saturday, May 11, 2019

Conditioning 11-05-2019

In teams of 3 with a running clock:

0:00-15:00
AMRAP
600 Meter Run / 750m Row / 3 x Stairs / 750m Ski
90 Wall balls @20/14lbs
180 Double Unders

17:00-32:00
AMRAP
3 x Stairs with Medball @20/14lbs
60 DB Hang Power Cleans @50/35lbs
120 Air Squats

32:00-42:00, on your own at an easy pace,
Recover
Easy mix of row, bike, ski, walk, jog,

Extra Credit 11-05-2019

Banded Pull-aparts: 4 x 40-50. Rest 60s.
*Use a light band and complete 40-50 UB reps

Open Gym

Make a note of your achievements in 'Open Gym'

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