11.15.2017

SWOD
7 Minute Cap
100 V-Ups

WOD
15 Minute AMRAP
3 Deadlifts 275/185
6 C2B Pullups
9 Box Jumps 30/24
12 Burpees

METCON
9 minute stations within 200m run or row stations
Station 1: 15 wall ball thrusters 15 push-ups 15 burpees
Station 2: 15 walking lunges 15 sit-ups 15 RIP stick 90 degree jump press
Station 3: 15 DB shoulder military presses 15 DB cleans 15 triceps dips

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