12/12/2016

WARM UP

3 rounds
10 box jumps
12 mountain climbers
15 BB row 45/35

BUY IN

Free:
Ring rows, same setup
challenge yourself

RX :
Five sets of
Strict Ring to Sternum Pull-Ups x 5 reps
Rest as needed

Comp:
Strict MU
Complete a max of 5

SKILL

warm up the BS weight, don't go too heavy

WOD

8 min AMRAP
30 Back Squats @ 65-75% of 1-RM
then ME Burpee Ring Pull Ups

CASH OUT

For max reps/calories:
90 seconds of Assault Bike
Rest 30 seconds
90 seconds of Burpees
Rest 30 seconds
90 seconds of Push Press
Rest 30 seconds
90 seconds of Rowing

MOBILITY

everything