WOD 8/17/16

Intermediate (6am / 6pm)

Strength:

Squat cleans                                                6 sets x 4 reps

Muscular Endurance:                    10 min EMOM

8 American kettle bell swing

12 Dips

Metabolic conditioning:               Karen

150 Wall ball

Beginner (7am / 5pm )

Strength:

Med ball cleans –                            6 sets x 4 reps

Muscular Endurance:                    8 Min EMOM

5 American kettle bell swing

8 Dips

Metabolic conditioning:               ½ Karen

75 Wall ball