Tuesday, Dec 27th, 2016

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Warm Up

2 Rounds NFT of:

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

 

A) Strength/Skill

Every 2 Min for 10 Min
Work Up to a 5 Rep Max Back Squat

 

B) WOD

For Time:

21-15-9
Wallball 20/14
Burpees

Rest 3:00

3 Rounds
15 Wallball
15 Calorie Row

Rest 3:00

2 Rounds
50 Double Unders
25 Wallball

*Score total time including rest