11.14.2016 WOD

A. Mobility

B. Warm-up
15s L-sit (deadhang)
20 Overhead Medball Lunge
30 Russian Twists
3 rounds

C. WOD
In 4 minutes run 600m (Row 600m if it’s raining)
Followed by 20 pistols (Rx lite 30 jumping squats)
With remaining time do AMRepsAP of Strict Pull-ups or Muscle-ups

Rest 2 minutes

Then, in 4 minutes do 150 Double-unders (300 singles)
Followed by 15 Burpee Dumbbell Deadlifts (50/30)
With remaining time do AMRepsAP of Toes-to-bar

Rest 2 minutes

And finally, in 4 minutes
200m Kettlebell luggage carry (53/35)*
25 Goblet Squats
With remaining time do AMRepsAP of Kettlebell swings
* 100m left hand and 100m right hand

Score is total reps of muscle-ups or pull-ups, toes-to-bar and KB swings.