Wednesday’s WOD – November 2, 2016

Conditioning

20:00 AMRAP
5 Bar Muscle-Ups
10 Hand-Release Pushups
15 Air Squats
20/15 Calorie Row

3 Supersets
10 Good Mornings (moderate load that allows ?picture perfect? technique but is also challenging).
20 Weighted Sit-Ups (Use wallball, plate or DB)
20 Weighted Russian Twists
30 Second L-Sit Hold (bend knees as needed)