Sunday at the gym… A little extra fitness! 

WOD 1

50-40-30-20-10

Air Squat 

5-4-3-2-1

Clean and Jerk, heavy singles; no more then 225/155

Rest 5 minutes 

21-15-9

Wall Ball 

Toe To Bar or Knee To Elbow or Ab Mat Sit Up. Pick one you can move through quickly but still be chalenging. 

HSPU, no more then two Ab Mat sit up or scale off a box. 

Rest 5 minutes 

1500 meter row

1600 meter run 

Thank you CrossFit Lincpin and the “Monday Monster Mash Up”.