Wednesday 18th October 2017

A) 40 sec on/20 sec off/x 4 rounds:

Cal row

 -Rest-

Weighted wall sit

  -Rest-

Clapping press ups

-Rest-

B) 4 sets/super set:

8/6/4/4 Deadlifts

8/8/6/6 Ring dips (weighted if needed)

 -20min cap-

C) 7min AMRAP:

30 m-ball cleans

60 Double unders

30 Wall balls