NEWS

THU WOD Recording: Here

WOD

“Island Song”
EMOM 20
8 Wall Balls + 8 Burpees

Courtesy of CFCV

Post Reps to Comments.

WOD Guidance & Goals:
Complete 8 wall balls (db/kb thrusters) AND 8 burpees within the minute. Any remaining time rest (:10-:15). If you cannot complete the reps within the minute, scale by 2 reps. 

ENDURANCE

30 rounds
1 min hard, 1 min walk

BARBELL CLUB

5 rounds (10 minutes) – EMOM, complete:
-Odd minute: 2x Split jerk (Work up to a heavy double. Take from the front and use blocks or a rack)
-Even minute: max rep muscle up (Bar or ring)