01.13.2016 WOD

A. Mobility

B. Warm-up

“Tabata Lite”
-Air Squats
-Lunges
-Push-ups
-Jumping Air Squats
2 rounds each movement

Followed by 8-10 minute barbell warm-up.

C. WOD

Teams of 2

50 Cal Row (Rx+ Assault Bike)
50 Deadlift (135/85) (Rx+155/105)
50 Side lateral Jumpover Bar
50 Sit-ups (Rx+ V-ups)
50 Pull-ups

40 Cal Row or Assault Bike
40 Hang Clean (135/85)
40 Side lateral Jumpover Bar
40 Sit-ups or V-ups
40 Chest-to-bar Pull-ups

30 Cal Row or Assault Bike
30 Push Jerk (135/85)
30 Side lateral Jumpover Bar
30 Sit-ups or V-ups
30 Strict Pull-ups (Rx+ 30 Muscle-ups)

30 min cap