12/27/2016

WARM UP

4 x 10 of the thing(s) you are the worst at
Thrusters (empty barbell)
Burpees
Box Jumps
Pull Ups
MU
Ring Dips
Squats (any variety)
Deadlifts
Plank
TTB
American KBS
DU

BUY IN

RX :
Tabata
First 4 rounds - Sit Ups
Second 4 Rounds - Reverse Lunges w/ KB (you choose weight)

Comp:
Tabata
First 4 rounds - V-ups
Second 4 Rounds - Pistols

SKILL

Breathing correctly on the swings

WOD

EMOM 18:
Min 1:  25 Russian KB Swings 70/53
Min 2:  12/10 Cal Bike or 200m run
Min 3:  Row for Max Calories

CASH OUT

Ring Support Hold
4 x 30 sec
rest 1:1

MOBILITY

everything