WOD:11.17.16

Choose your adventure…

Endurance:
800m Run, 3min Rest
(600m Run, 2min Rest)x2
(400m Run, 1min Rest)x3
(200m Run, 30sec Rest)x4

Flush: 25min AMRAP
15cal Assault Bike
15 Sit-Ups
15 Box Jump
15 Push-Ups
150m Sled Drag

Weightlifting:
A) Clean and Jerk – 65%/3, 70%/3, 75%/3, (80%/3)x2
B) 4×3 Front Squat + Push Press
C) 3×10 Ring Row
D) Muscle-Up Progression