Super Charged Sunday!

Metcon

Badger

Complete three rounds for time of:

95 pound Squat clean, 30 reps

30 Pull-ups

Run 800 meters

Karen 

For Time:

150 Wallballs (20/14lbs)

Complete as many rounds and reps as possible in 10 minutes of:

10 Ring Dips 

15 Weighted Ab-Mat Sit Ups (20/14 lbs)

30 Double-Unders

Immediately into… 

Complete as many rounds and reps as possible in 10 minutes of:

10 Hand Release Push-Ups

15 No Push Burpees

30 Weighted Russian Twists (20/14 lbs)

Rest 2 minutes