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11/13/2017

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CrossFit WOD:
A. Every 3:00 x 15:00
Front Squat @ 32X1 x 6 reps
+
AMRAP 7
9 Front Squats 135/95
3 Muscle Ups
*scale for MUs is 9 total pull-ups*

Burn WOD:
Every 1:15 x 20:00 (16 sets)
5 Pull-Ups
10 Strict Press (DB or BB)
15 Air Squats
+
3 sets:
20 Ab Mat Sit-Ups
:30 Front Plank
40 Flutter Kicks (from hollow body hold)