WOD

Friday Open Gym: 8:30am-11am & 4pm-7pm
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Weightlifting Program Posted on the Board:
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4min Max Cal Assault Bike

Then,

4 Rounds of:

200M Run
Wall Ball-15(30#-M/20#-W)
1 Arm DB Snatch-12(6/6-Alt)70#/40#
C2B Pull Up-9

Then,

4min Max Cal Assault Bike:

For Time and Total Calories:
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21-15-9 Reps of:

Power Clean(135#-M/95#-W)
T2B

Then,

3 Rounds of:

400M Run
Kettlebell SDLHP-20(70#-M/44#-W)

For Time:
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