WOD: Tuesday 21/10/2014 Bar Muscle Ups or Strict Pull Ups (2-5 reps) Hand Release Push Ups (5-10 reps) Alternate between a set of each for 5 sets – Rest 30-60 secs Then: 10 Min AMRAP 20 Wall Balls 40 Double Unders 2 Mins Rest 6 Mins to establish a 3RM Power Clean Post rounds and weights to comments. Blue Lake CrossFit20 October 2014wod1 Comment Facebook0 0 Likes