1/13/16

A) 5 Rounds of “Cindy”
5 Pull ups, 10 push ups, 15 Air Squats
*10 min cap
*rest 5 mins then complete B
B)AMRAP 10 Minutes – Climb the ladder
1 OHS (95/65)
1 Wall Ball (20/14)
1 Muscle-up
2 OHS
2 Wall Balls
2 Muscle-up
3 OHS
3 Wall Balls
3 Muscle-up
And so on…
*rest 5 mins then complete C
C) Interval Work
3 Rounds
Min 1-60secs max cals rowed
Min 2-60 secs max KB Swings (53/35)
Min 3-Rest
*rest 5 mins
D)WOD: 3 RFT
15 Box Jumps (20/14)
15 T2B
*Rest 90 secs between rounds so try to really push big sets