WOD – Thursday 9 November 2017

Part A) 30 Minutes to find a heavy single Squat Clean and Split Jerk.

Part B) For Time:

22-16-10
Ring Dips (Scaled=Push-ups)
Dumbell Snatches 22.5/15
Static Jumping Lunges

Part C) 6 x Alternating 1 Minute sprints
A/bike and Row. 3 each.
*Score is calories for each effort.