12/26/2016

WARM UP

4 x 10 of the thing 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

Free:EMOTM 10 min -
5 burpees + 8 kbs 35-18

RX :
EMOTM 10 min -
2 C&J Ascending

Comp:
EMOTM 10 min -
2 C&J Ascending

SKILL

DU work

WOD

For time:
Thrusters, 10 reps
50 double-unders
Thrusters,, 8 reps
40 double-unders
Thrusters, 6 reps
30 double-unders
Thrusters, 4 reps
20 double-unders
Thrusters, 2 reps
10 double-unders

RX: 95-65
Free: Wallballs/SU 2:1
Comp: 135-95

CASH OUT

Row 1000m x 2
rest as needed

MOBILITY

quads and hip flexors