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#2488 – Saturday 12/10

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Saturday 12/10/16

CF Endurance 8:30

3 Rounds
90 seconds on/ 30 seconds off
Row
Jump Rope
Toes to Bar

rest as needed

5 Rounds
10 Wallballs
15 GHD Sit ups (or abmat sit up)
200m Sprint

 

Suck-it-up Saturday 9:30

WOD Courtesy CF Linchpin

21-15-9 reps for time of:
Toes to Bar
Ring Dips
Overhead Squats 75/55#

3 Rounds for time of:
50 Double-unders
20 Kettlebell Swings 53/35
10 Thrusters 95/65#

3 Rounds for time of:
20 Wallball Shots 20/14#
10 Burpees
5 Muscle Ups

*Rest 5 minutes between workouts