8.30.2017

WOD
16 minute AMRAP
10 KB Snatches (5&5)
10 Meter Waiter Walk (right)
10 KB Single Arm Rack Squats (5&5)
10 Meter Waiter Walk (left)
Rx 53/35

Cashout
10 Rounds
Alternating Partner WOD:
One Partner Completes one full round of:
10/7 Cal Bike
10 Wall Balls 20/14

METCON
Lungs on Fire workout (28 minutes):
4 rounds
4 minutes to complete
400 m run
20 wall balls (14/20 lb.)
After 4 minutes complete
AMRAP of burpees (Count burpees, your score is your burpees)

Then 3 minute rest and repeat

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