WOD: Saturday November 11th 2017

WARM UP

High knees
Butt Kicks
Frankensteins
Lateral Shuffles R
Lateral Shuffles L
Carioca R
Carioca L
Bear Crawl
Inch Worm w/Push Up
Lunge With Rotaion
Static Squat Hold with Plate 45 #or 25#

 

WOD

AMRAP

  • Five 5-minute AMRAPs in 25 minutes
  • From 0:00-5:00
  • 5 Snatches (95/65)
  • 15 Wall Balls 20/14
  • From 5:00-10:00
  • 16 Thrusters (95/65)
  • 16 Pull Ups
  • From 10:00-15:00
  • 10 Power Cleans (95/65)
  • 10 Burpees
  • From 15:00-20:00
  • 15 Front Squats (95/65)
  • 20 Kettlebell Swings (53/44)
  • From 20:00-25:00
  • 10 Push Ups
  • 20 Abmat Sit-Ups