01.11.2017 WOD

10
Jan

01.11.2017 WOD

A. Mobility

B. Warm-up
500m Row followed by
5 Burpee broad jumps
10 Toes-to-bar
12 Air squats
3 rounds

C. WOD
120 Double-unders
100 Russian Twist (20/14)
80 Overhead Barbell Lunge (75/55) Rx lite: front rack lunge
60 Medball Push-ups (feet on ball)
40 Overhead Squats
20 Strict Pull-ups (Rx+ 10 muscle-ups)
For time

Every break or significant pause/loss of momentum row 100m.

30 minute cap