Tuesday, Dec 6th, 2016

Warm Up

2 Rounds NFT of:

10 Russian Kb Swings
10 Overhead Squats
10 Pass Throughs
10 Iron Cross

A) Strength/Skill

12 Min EMOM

Min 1: 5 Strict Pullups
Min 2: 5 Ring Dips
Min 3: :30 Plank Hold

 

B) WOD

3 Min Amrap:

21 Overhead Squats 75/55
21 Abmat Situps
Max Burpees with Remainder of Time You Have Left

Rest 3:00

3 Min Amrap:

18 Overhead Squats 95/65
18 Abmat Situps
Max Burpees with Remainder of Time You Have Left

Rest 3:00

3 Min Amrap:

15 Overhead Squats 115/75
15 Abmat Situps
Max Burpees with Remainder of Time You Have Left

Rest 3:00

3 Min Amrap:

12 Overhead Squats 135/85
12 Abmat Situps
Max Burpees with Remainder of Time You Have Left

Score = Total Burpees after all 4 rounds.