10 Dec December 9, 2016 Posted under: Workouts WOD: “Frosty Friday” A) For time, 500 m row, then 30 x burpees (rest 2 min) B) 3 rounds for time, 15 x back squats squats 12 x hand release push ups 9 x ring dips (rest 2 min) C) 10 minute AMRAP Begin with 75 x double unders, then go into AMRAP… 10 x walking front rack lunges 10 x V ups 10 x pull ups