Fri., Jan. 1, 2016 (Craig only, LW sick)

Friday WOD

A.
Four sets of:

Back Squat 8-10 reps
Rest 45 seconds
Plank to Elbows x 6-8 reps
Rest 45 seconds
Strict Pull-Ups x 6-8 reps @ 2110 Did Strict Push-ups
Rest 45 seconds

CW: 125# BS, 45 sec. Plank to Elbows

B.
Against a 5 minute running clock, complete:

500 Meter Row
50 Kettlebell Swings
Burpees x Max reps

Rest 5 minutes between sets, and complete a total of two sets.

CW: Did Row, 50 KBS and 5 Burpees X 2 Rds.