10/2/17

Warm up:

WOD: A B C

  1. 50 KBS – 5 Burpees over KB, 40 KBS – 4 BOK, 30 KBS – 3 BOK, 20 -2, 10 -1
  2. 50 BF Situps – 5 Runs, 40 – 4, 30 – 3, 20 – 2, 10 – 1
  3. 50 JR – 5 Curl to Thrusters, 40 – 4, 30 – 3, 20 – 2, 10 – 1

Finisher: 30-30-30 Leg lifts Up fast down fast – up slow down fast – up fast down slow x2