WOD Friday 20170210

Today is the last day to get your Connex Crush Challenge done before Saturday’s TeamWOD. Grab your gym bae and get 3 minutes of work in with a wall ball, your burpee, and the Air Assault Bike. Highest cumulative score on the board gets to design Saturday’s WOD with their coach of choice.

3 Rounds NFT
8 Ring Rows
8 Ring Dips
8 Ring Muscle Up Transititions
30sec Support on Rings

14min AMRAP
7 Ring Muscle Ups
50 Wallballs 20/14
100 Double Unders