Friday 24th September

STARTER WOD - 11 MIN TIME CAP

10 R.F.T (ALT ROUNDS)

8 GTOH (42.5/30)

10 BURPEES

1 MIN REST

MAIN WOD - AMRAP IN 15 MINS

(ALT ROUNDS)

4 HANG POWER CLEAN

3 FRONT SQUATS

2 HANG SQUAT CLEANS

1 PUSH PRESS/JERK

(50/35)

1 MIN REST

DESSERT WOD - FOR TIME

(SPLIT REPS)

100 DOUBLE UNDERS (200)

50 CAL ROW

80 DOUBLE UNDERS (160)

30 CAL ROW

60 DOUBLE UNDERS (120)

10 CAL ROW