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10/13/2017

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CrossFit WOD:
A. 300m Sandbag Carry
B. Accumulate 2 minutes OH Hold with DBs
C1. L-Sit/Tuck Sit x Max time rest as needed
C2. Max Sit-Ups (feet anchored) x :30 rest 1:30 x 3 sets
+
EMOM x Failure
American KB Swing (53/35)
*minute 1 is 2 reps, minute 2 is 4, minute 3 is 6 etc*

Burn WOD:
A. 800m Run AFAP
+
AMRAP 10
10 Thrusters (your choice of KB/DB/BB)
10 Burpee Pull-Ups
+
3 sets:
50 Flutter Kicks
:30 Quadruped Plank Hold
20 DB Side Bends/Side