WOD

Weightlifting Program Posted in the Red Room:
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SWOD

Weighted Ring Push Ups-15 to Sub Max
Stone 2 Shoulder-4-AHAP
Sled Push-100ft(50/50) @1.75 BW

x5 Rounds:
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Skill:

Muscle Up-6
Double Unders-10-20-30-40
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Conditioning:

Thruster(95#/65#)
Lateral Burpee >25-20-15-12-10-5 Reps of Each
Double Unders   5-40-30-20-10-5

For Time:
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Rowing:

Row-400M
MBS
Double Under> 50-40-30-20-10 Reps of Each:

For Time:
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