WOD 02/08/17

 A: 5 Minute AMRAP of:

1 WallWalk
5 Ring Row
10 Hollow Rock
10 Superman Rock

B:EMOM 12 of: 4 Squat + 1 BTN Jerk

70% of Best C&J + From 70%, build up heavy with no misses.

C: Weighted Dip – 3 EMOM X 7 @70%

Max or sets accross
5 Minutes TO WU + @20X1 % of heavy single from 01/04/17 or 01/25/17 or if you missed both days, use this time to build to a max + Sets of 3 across at 70% of max in any time remaining.

D: 8 Minutes Ascending Ladder of:

3 WallBall (20#-10’/14#-9′)/ 3 Calorie Row (Damper 8/5)
6 WallBall/6 Cal Row
9 WallBall/9 Cal Row
Continue in this fashion for 8 Minutes.
@80% Intensity; .

Do not redline, keep it aerobic the entire time.