05 DEC 16 WOD

I will be out of town today and Aaron is still hiding out down in Tennessee so Sarah will be running the show. If for some reason Sarah can’t make it, well, get after it anyway!
Warmup:
2 rounds, 45 secs per station, of:
Bar Hang Rest 15 secs
Dolphin Push-up Rest 15 secs
Mountain Climbers Rest 15 secs
Handstand Hold Rest 15 secs
WOD:
30-20-10 reps, for time of:
Burpee Box Jump Over,24/20 in
Pull-up
Strength:
Alternating EMOM
Bench Press 5-5-5-5-5, using heaviest weight per set Front Squat 5-5-5-5-5, using heaviest weight per set
WOD 2:
Complete as many rounds as possible in 8 mins of:
Back Rack Barbell Lunge, 115/75 lbs, 40 ft
10 Handstand Push-ups

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