Thursday 30 November 2017

Warmup
2 rounds:
High Knees
Butt Kickers
Karaoke
Shuffles
Cross Run
Side Lunges
Sprint
1 wall walk
10 kip swings

Strength
Ring dips
10-10-10-10-ME
Rest as needed between sets

WOD
16.1 RX
20 min AMRAP
OH Lunge 25ft 95/65#
8 Bar facing burpees
OH Lunge 25ft 95/65#
8 Chest to bar pull-ups

or
16.1 Scaled
20 min AMRAP
Front rack walking lunge 25ft 45/35#
8 bar facing burpees
Front rack walking lunge 25ft 45/35#
8 Jumping pullups