October 27, 2017

JOEYAD

(WOD)

FOR TOTAL TIME:

A) 3 ROUNDS:

15/12 CAL AD

15 WALL BALLS (20/14)

…REST 1 MIN AFTER COMPLETION…

B) 3 ROUNDS:

20/18 CAL ROW

15 BURPEES

…REST 1 MINS AFTER COMPLETION…

C) 3 ROUNDS:

400M RUN

50 DOUBLE UNDERS

(SUPPLEMENTAL)

A) EVERY 2 MINS FOR 5 SETS:

CLEAN PULL+CLEAN+HANG CLEAN

*HEAVY*

B1) 6-8 DB SINGLE ARM BENCH PRESS

…REST 1 MIN…

B2) 8-10 RING ROWS (3111)

…REST 1 MIN…

X4 SETS

(BURN)

AMRAP 10 MINS

10 CAL AD

12 DB THRUSTERS

200M RUN

…REST 2 MINS…

X2 SETS

Phone: (714) 630-7793
3010 E La Palma Ave, Anaheim, CA 92806