Wednesday WoD

Performance Metcon

Open WOD 14.4 (14min Amrap)

60 Cal row

50 Toes to bar

40 Wall balls 20/14 (20/10 to 10 feet)

30 Cleans 135/95 (115/80)

20 Muscle ups (Chest 2 bar pull ups, pull ups)

Fitness Metcon

60 Cal row

100 Sit ups

40 Wall balls 20/10(10 feet)

30 Cleans 115/80

20 Chest 2 bar pull ups

We will be running the Wod in heats so partner up and judge/count/cheer for each other.