151009 Friday WOD

E:90 x 7 sets
1 Back Squat @ 85-90% + 3 tall box jumps

Part 2

50-40-30-20-10 of:
Wall-ball shots, 20/14
25-20-15-10-5 of:
Ring Dips

E:90 x 7 sets
1 Back Squat @ 85-90% + 3 tall box jumps

Part 2

4-5 rds of:

10 thrusters 135/115

10 weighted ring dips

Or

10 bar muscle ups

1:3 work to rest ratio

4 rds of:

:30 sec L-hang

12 weighted good mornings