WEDNESDAY 2-1-17

WARM UP
5 min Cardio
3X 10
Kipping Bar Taps
Airsquats
Banded Lat Pull Downs
Step Ups
Floor Wipers

WOD
SCORE ROUNDS AND REPS FOR
A,B &C
A)
Complete as many rounds and reps as possible in 3 minutes of:

6 Burpee Box Jump-Overs (24″/20″)

9 Shoulder to Overhead (115/75 lbs)

12 Toes-to-Bar
*Rest exactly 2 minutes, and then . .

B)
Complete as many rounds and reps as possible in 4 minutes of:

6 Burpee Box Jump-Overs (24″/20″)

9 Shoulder to Overhead (115/75 lbs)

12 Toes-to-Bar
*Rest exactly 1 Minute, and then . . .

C)
Complete as many rounds and reps as possible in 5 minutes of:

6 Burpee Box Jump-Overs (24″/20″)

9 Shoulder to Overhead (115/75 lbs)

12 Toes-to-Bar

 

POST WOD COOL DOWN

1 mike Run

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