12/28/2016

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

Free:
4 rounds:
1 min on :30 off
Jump rope

RX :
4 rounds:
1 min on :30 off
Burpee box jumps

Comp:
4 rounds:
1 min on :30 off
Burpee box jump overs

SKILL

Picking the right scale

WOD

21-18-15-12-9
Deadlift 155-105
Pike Press
K2M

Free: KB DL (choose your own weight)
Comp: SHSPU/TTB

CASH OUT

None

MOBILITY

Everything