WOD: June 20th, 2017

METCON

AMRAP 4:
15 Hang Power Cleans (Fit: 55/45, SC: 115/75, RX: 155/105)
15 Wallballs (Fit: 10#, SC: 14/10#, RX: 20/14#)
15 Calorie Bike, Row, or SkiErg
Rest 4:00
AMRAP 4:
12 Hang Power Cleans (Fit: 55/45, SC: 115/75, RX: 155/105)
12 Wallballs (Fit: 10#, SC: 14/10#, RX: 20/14#)
12 Calorie Bike, Row, or SkiErg
Rest 4:00
AMRAP 4:
9 Hang Power Cleans (Fit: 55/45, SC: 115/75, RX: 155/105)
9 Wallballs (Fit: 10#, SC: 14/10#, RX: 20/14#)
9 Calorie Bike, Row, or SkiErg

Gymnastic/SKill

Gymnastic
7 RNFT:
20 sec. L-Sit Hold
3 High Box Jumps (You choose the height)

Skill
Double Under/Power Jump Pyramid
Option 1
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Option 2
10-20-30-40-50-40-30-20-10
Option 1 or 2 can be done with Power Jumps or DU’s.
Complete the pyramid with no missed attempts before you move on to the next option.