Nekesha taken on the mile lunge challenge.
Warm-up
get the body moving
squat clean review and find working load
WOD
12-9-6
Squat Clean (135/95 lbs.)
Chest to bar pull-ups
RX+
9-6-3
Squat Clean (155/105 lbs.)
Muscle Ups (ring)
12 minute cap
WOD
3 Rounds
Row 500/400 meters
1 minute rest
Score slowest time
One attempt AMRAP
Wallballs, 20/14# @ 10/9' target
