What Makes Muscles Grow?
WOD For 12-27-17:
Against a 16-Minute Clock:
BUY-IN...
1000m Run
50 Wall Balls @ 20/14 lbs to 10/9 ft
25 Kettlebell Swings @ 70/53 lbs
THEN, in the remaining time AMRAP of...
10 Chest-to-Bar Pull-ups
10 Hang Squat Snatches @ 115/80 lbs
-then-
Tabata:
Medicine Ball Russian Twists (pick load)
The Tabata interval is 20 seconds of work followed by 10 seconds of rest, repeated 8 times (for a total of 4 minutes). Your score is the lowest rep round completed.