WOD 07.03.16

Sunday Fun DayWarmUp

2m AP

30/20/30

5m RC (JJ/AS/MC/HR)
BuyIn

*4 Rounds for speed of:

x2 Burpee Box Jump (24/20)

x40m shuttle (out/back)
WOD #1

EMOTM x10 minutes

x4 Slam Ball Clean & Heave (50/40)

x20 Plank Shoulder Tap
WOD#2

At 80% + row the following with a 1 minute rest between attempts. 

•Row x25 calories

•Row x20 calories

•Row x15 calories