Wed., Dec. 7, 2016 (CW only)

WOD:

A.
Four sets of:

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

CW: 100# Squats, Supine Pull-ups

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: 6, 10 (did Air Squats)