11.17.17 FRIDAY “KONG LUNG”

Auxiliary:

1min…45sec…30sec of:

Plank Hold

Hollow Body Hold

Metcon:

2 Rounds of:

8min AMRAP of:

21/15cal Bike

13 S. Arm KB Hang Snatch…70/53

3 Rope Climbs

8min Rest

For Total Reps