Wednesday
WOD
“Heather’s Hot Mess”
In teams of 2, complete as many rounds as possible in 30 minutes of:
9 Ring muscle-ups
9 Thrusters (M: 165 lbs, W: 115 lbs)
9 Deficit handstand push-ups (M: 90 lb of plates, W: 45 lb plates)
9 Power Cleans (M: 165 lbs, W: 115 lbs)
9 Bar Muscle-Ups
9 Push jerks (M: 165 lbs, W: 115 lbs)
9 Pistols (each leg)
9 Kettlebell Swings (M: 32 kgs, W: 24 kgs)
100′ Optional handstand walk

Posted on CFNE on 30 September 2015

CF LITE
Complete as many rounds as possible in 20 minutes of:
300 Meter run
20 Wall balls (M: 20 lbs, W: 14 lbs)
10 Burpees

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