10.30.18

Warm-up 3X 18/14 Calorie Bike 15 Hang Muscle Snatch (light) Wod 4X 3 min of work followed by 90 Seconds of rest 10 HSPU 15 Hang Cleans 115/80 AMRAP Row for Calories *score your total calories* Post Wod 5X 20 Med-ball Twist 10 GHD or Med-ball Sit-up