WOD:10.13.16

Choose your adventure…

Flush: 25min AMRAP
25 KBS (light)
100m Farmer Carry
10 Goblet Squat (light)
35 DU
20 Sit-Ups

Endurance:
3 rounds of
2min max Row, 1min Rest

4 rounds of
1min max Row, 1min Rest

5 rounds of
30sec max Row, 30sec Rest

Weightlifting:
A) 4sets of: 3 Hang Power Clean + 1 Split Jerk
B) 4sets of: 1 Squat Clean + 3 Front Squat
C) 4sets of: 1 Strict Press + 3 Push Press
D) Muscle-Up Progression