11.13.15

All of this plus the box squats from class. WOD as well if you like.

Warm up:
3 rounds 

1 burpee every :03×30 reps

Rest 1 min

A) 

4 rounds

3, 6, 12 

Chest to bar pull-up

10 double unders

Rest :30 between rounds

B) 10 min AMRAP

100/80 cal Row

Max sets of 5 front squats 205/135

C) 10 min AMRAP

Run 800 m

Max sets of 15 KB swings 70/53

D) 10 min AMRAP 

2 mile Airdyne

Max sets of 10 ring dips

Friday, November 13th, 2015 at 7:02 am / Competitive