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11/6/2017

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CrossFit WOD:
A. Every 3:00 x 15:00
Back Squat x 6 reps @ 32X1 tempo
*let tempo dictate pacing – moderate loading*
+
5 rounds:
5 Muscle Ups
50 Double Unders

*scale for muscle ups is less reps or 10 Pull-Ups*

Burn WOD:
A1. Goblet Squat x 10 reps rest :15
A2. Glute Bridge (towel or roller bt legs) x 15 reps rest 1:15 x 5 sets
+
AMRAP 14
10 Pull-Ups
:20 Side Plank per side
50 Double Unders (100 singles)