WOD: 7.7.19

W.O.D.

FIT: Metcon (Time)

FOR TIME:
16 rounds of :
7 Wall Balls (#20/14 dropping every 7)
Rest 4:00
After 16 rounds is complete then..
4 rounds of:
25 calories on the rower
2:00 rest after each
Then..
10 rounds of:
10 Dumbbell hang cleans (35/25)
10 Hanging Leg Raises

PERF: Metcon (Time)

FOR TIME:
16 rounds of :
7 Wall Balls (#30/20 dropping every 7)
Rest 4:00
After 16 rounds is complete then..
4 rounds of:
25 calories on the rower
2:00 rest after each
Then..
10 rounds of:
10 Dumbbell hang cleans (50/35)
10 Toes to bar