09.03.2016 WOD

2
Sep

09.03.2016 WOD

A. Mobility

B. Warm-up
700m run (around complex)

Followed by 2 rounds of
20 Mountain Climbers
12 KB swings
10 KB lunges

C. WOD

For time:
10-9-8-7-6-5-4-3-2-1
Dumbbell Snatch (50/30)*
Dumbbell step-over box (20″/12″ box)
Pull-ups (reps 10-9-8-7-6 kipping, reps 5-4-3-2-1 strict pull-up or muscle-up)

Run 200m after each round.
30 min cap.