WOD – 131218

WOD – 131218

General Warm-up

400m Run/500m Row
Iron Scap

Group Warm-up

Strength

7 X 1 Thruster

WOD 

As many reps as possible of:
1 min Pushups
2 min Ring Dips
3 min Med Ball Situps (20/14)
4 min Squats
3 min Double Unders
2 min KB Swings (55/35)
1 min Pullups

Endurance

Run or Row 5 X 4 min w/ 3 min rest

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WOD