WOD

Wod Friday 12-20-19

10 rounds for time of:

3 Overhead Squats, 155/105 lbs

6 Bar Muscle-ups

12 Burpees

Scaled Version:

10 Rounds

3 OHS (105/75)

5 Banded CTB Pull Up

10 Burpee

Goal: Sub 18 min

Cool Down: 3xs :3-way Shoulder Raise

10-15 Lateral Raise

10-15 45 Degree Raise

10-15 Front Raise

Optional Accessory Accessory:

4 x

8-10 DBall Ground to Shoulder (100/70)

Notes: Rest :90 sec between each set.