11.26.2015 WOD

25
Nov

11.26.2015 WOD

A. Mobility

B. Warm-up
Coaches choice

C. WOD
50 Double-unders (3x reps)
50 Russian Twists (20/14)
40 Wall Balls
40 Kettlebell lunge (one-arm overhead)
30 Toes-to-bar
30 Kettlebell Swings (53/35)
20 Handstand Push-ups
20 Clapping Push-ups
10 Ring muscle-ups (20 Pull-ups)
10 Bar muscle-ups (10 Strict Pull-ups)
For time

25 minute cap

Every break on the 50s do 5 burpees
40s = 4 burpees
30s = 3 burpees
20s = 2 burpees
10s = 1 burpee