December 9, 2016

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