WOD for 22 NOV 2016

1140ish at the Fred

“The Sevens was a workout to test your gangster.”

-Sarah Thompson

So myself and several others have a twelve mile ruck march on Wednesday so we will not be going full crazy on this one.

Warm up:

3 rounds, 45 secs per station, of:

Row Calories Rest 15 secs

Ball Slam Rest 15 secs

Handstand Hold Rest 15 secs


WOD 1:

For time:

75 Wall Balls, 20/14 lbs

15 Bar Muscle-ups

50 Wall Balls, 20/14 lbs

10 Bar Muscle-ups

25 Wall Balls, 20/14 lbs

5 Bar Muscle-ups


WOD 2:

7 rounds for time of:

7 Ring Rows

10 GHD Sit-ups

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