Friday, Nov. 20, 2015

Warm Up: 2 rounds

  • 5 Box Jumps
  • 30 Sec Handstand
  • 10 Pass Throughs
  • 10 Iron Cross
  • 10 Air Squats

Strength/Skill:

Every 2 min for 6 min – 10 Back Squats @ 70% of Wed

then

EMOM for 5 min – 5 Ring Dips

WOD: 20 min AMRAP

Ascending…

3 Thrusters 95/65

3 Pull Ups

6 Thrusters 95/65

6 Pull Ups

* Increase by 3 reps every round.