Friday’s WOD

Warm-up:

2 Sets:
10 Walking Lunges
5 Perfect Burpees

2 Sets:
Jog 400m
10 Medicine Ball Squats
5 Ring Rows @ X121 Tempo

2 Sets:
10 Wall Ball
1 Rope Climb or Partial Rope Cilmb
5 Dumbbell Hang Cleans

Partner WOD: 

For Time in Teams of 3:
250 Wall Ball, 20#/14# to 10′
20 Rope Climbs, 15′ ascent
125 Dumbbell Hang Power Cleans, moderately heavy

One team member works at a time. Work may be divided among team members in any way.
If necessary, team of 2 can perform the workout for 165/14/80 reps.

TIMECAP: 30:00

Extra Work: Clean w/3 Second Pause in Squat, build to max double, then 3 doubles @ 90%