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W.O.D. Friday 12-20-2013

"Strengthen Your Brothers"

W.O.D. Friday 12-20-2013

Fun in the Sun

Warm up with a circuit involving “Rowling”

Wod 20 min AMRAP of:

200m run (main focus of workout)
2 muscle ups (rings,bar,progression)
3 handstand pushups (wall or floor progression)
4 toes to bar
5 dumbbell burpee clean n press

Then 10min of stretch or skill

Comments: 1

  1. Brook says:

    6 rounds + the run, muscle ups and handstands (ring progression, floor for handstand) got all my t2b used 15lb for burpees

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