WOD for 18 NOV 2016

0500 and 1140ish at the Fred

 

Warm Up:

Complete as many rounds as possible in 8 mins of:

15 Goblet Squats

12 Kettlebell Swings

9 Box Jumps

6 Burpees

 

Strength:

3 Front Squats, pick load

Every 2 mins for 10 mins.

 

WOD:

Complete as many rounds as possible in 7 mins of:

10 Sumo Deadlift High-pulls, 135/95 lbs

10 Handstand Push-ups

 

Skills:

Every 1 min for 12 mins, alternating between:

5 Strict Pull-ups

5 Strict Bar Dips

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