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Workout of the Day: 11/23/2016

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Metcon:

For TIme:
100 wallballs (20/14)
Every time you drop the ball you do 3 burpees

RX+ 150 Wallballs (20/14)
**10 min Cap

Strength:

3 Position Clean Complex:

Complete 1 set every 1:15 for 8 sets:
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean

**Start conservative and build for your first 4 rounds. Maintain one moderately heavy weight for the last 4 complexes

Extra Credit:

1 Mile Assault Bike For Time

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