WOD

Friday

Metcon: "Walldemort"

AMRAP in 20 min of

75 wall balls (20/14#)

60/45 cal row (or bike)

45 toes-to-bar

30 burpee box jump-overs (24/20#)

15 ring muscle-ups

Virtuosity Training:

3 untimed rounds of

12 alternating DB snatches

12 weighted/anchored (or GHD) sit-ups

12 Supermans (or hip extensions)