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5/17/2017

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CrossFit WOD:
AMRAP 3
50 KB Swings 53/35
40 Pull-Ups
30 Calorie Row
rest 3 minutes
AMRAP 5
50 KB Swings
40 Pull-Ups
30 Calorie Row
rest 5 minutes
For time:
50 KB Swings
40 Pull-Ups
30 Calorie Row
*during rest period accumulate as much time in Front Rack Hold as possible*

Burn WOD:
3 sets:
50m Farmers/Waiter Carry Combo/arm
rest as needed bt sets
+
AMRAP 3
40 KB Swings 53/35
30 Pull-Ups
30 Calorie Row
rest 1:30 minutes
AMRAP 5
40 KB Swings
30 Pull-Ups
30 Calorie Row
rest 1:30 minutes
For time:
40 KB Swings
30 Pull-Ups
30 Calorie Row