Pre-Wod:
12 min AMRAP:
30 Dubz
4 Pull-Up
5 Burpee Box Jump Over
6 Alt Lateral Lunge
7 KB Swing
8 Good Morning
2 Min: Hip Circles on a Box
Workout of the day for Friday, October 16th, 2015:
10 Rounds (12 min cap):
21 Walking Lunges
4 muscle ups
5 box jumps
Rest 5 min, then (For Quality):
10-9-8-7-6-5-4-3-2-1:
Front Squats 50% 1RM
GHD Sit-Up
Back Extension
Ring Rows tempo: 2012