WOD Friday November 8th

Warm up: 40 Kettlebell swings / 30 sit ups / 10 Burpees

1. Deadlift: 5 x 2 @ 90%

2. 20.5

For time, partitioned any way:

40 muscle-ups
80-cal. row
120 wall-ball shots

♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.

 

OR

 

10 Power cleans ( Pretty heavy )

20 Burpees

10 Power cleans