January 6, 2016

 In W.O.D.

Warm Up

400 M run

8 Dips

8 Kips

8 KB swings

x2

Strength

Bench

3-3-3-3-3 Starting @ 70%

after each set 3 weighted pull ups

WOD

6min AMARP

8 Thrusters 65/45

6 Power Cleans 65/45

rest 2 min

4min AMRAP

1 MU

2 HSPU

Cool Down

12 GHD sit ups

x3 NFT

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