12/29/2016

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 :

15 min to find a 5RM Back Squat

Comp:
as RX

SKILL

pace to go UB

WOD

10 min AMRAP
17 Wallballs 20/14
11 Power Snatch 75/45
8 Burpees

Free: kb or db snatch
Comp: 95/65

CASH OUT

1 min MAX effort on Assault Bike!!!
Score is calories

MOBILITY

leg roll