Protected: WOD/Blog

MetCon:4x400m runs (row if injured or a strong runner) rest the time it takes, go AFAP each round. Warm up Power snatch

WOD: 15min AMRAP
ascending ladder: 2-4-6-8-10 etc…
Power Snatch you choose weight or RX-70/55
Wall ball 9/6kg

*30 double unders after each round
20161114_204205