140116 ~ 5 x 6 min WOD

For times:
1.
For time:
Row 500 Meters
25 Burpees to 45# plate

When the clock reaches 6:00, complete the following…

2.
Three rounds for time of:
12 Push Press (135/95)

12 Toes to Bar

When the clock reaches 12:00, complete the following…

3.

For time:
Row 500 Meters
25 Burpees

When the clock reaches 18:00, complete the following

4.
Three rounds for time of:
20 Front-Racked  Lunges (135/95#)

10 Wall Ball (20/14#)

When the clock reaches 24:00, complete the following…

5.

Find your 3RM Squat Clean

When the clock reaches 30:00, complete the following

6.
For max reps:
3 Min. ME Ring Dips (Rx+ = MU)

Cash Out:

50 Heavy Russians

50 GHD Situps

50 GHD Back Extensions

 

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