10.10.2015 WOD

A. Mobility

B. Warm-up
“Annie with a Twist”
50-40-30-20-10
Double-unders
Russian Twist

C. WOD

10 strict pull-ups (Rx+ 5 muscle-ups)
20 wall balls (20/14)
40 overhead medball lunge
200m run
4 rounds for time

-Break on the pull-ups or muscle-up add 10 wall balls
-Break on the wall balls add 10 medball lunges
-Break once on the medball lunge, run 300m, break 2 or more times run 400m.

25 min cap