12.12.2015 WOD

11
Dec

12.12.2015 WOD

A. Mobility

B. Warm-up
10 BTN Push press (45/35)
10 Good mornings
10 Overhead Squats
10 Push-ups
2 rounds

C. WOD

10 Muscle-ups (Rx lite: 20 strict pull-ups)
20 Kettlebell swings (53/35)
30 Wall balls (20/14)
40 Double-unders
50 Cal row*
40 Double-unders
30 Wall balls
20 Kettlebell Swings
10 Muscle-ups

Every break do 8 burpees.

* First come, first serve on the rowers. Don’t want to wait — then run 800m instead of row.