11/19/14 – Wednesday

Written by Joey Tudela. Posted in Fitness

WARM-UP

400 Meter run
Then
5 Rounds of
10 Shoulder pass throughs
5 Toes to bar
1 Burpee broad jump (Try to jump as far as you can, but controlled)

WOD

12 Minute AMRAP of:

3 – 6 – 9 – 12 – … Reps of

KB Swings (53/ 35 #)
Thrusters (95/ 65 #)

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