5-23 WOD

Buy in…
12-9-6
TTB
Push Up
Squat

Conditioning…
400 Meter Run (4 Laps)
40 Wall Balls
4 Rope Climbs
300 Meter Run
30 Wall Balls
3 Rope Climbs
200 Meter Run
20 Wall Balls
2 Rope Climbs
100 Meter Run
10 Wall Balls
1 Rope Climb

Please sub 5 Ring Rows and 5 Sit Ups per rope climb.

Cash Out…
Supermans
Hollow Rocks
Ball on the hammy

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