Nov 2016

wod 20161117

“A:
3 laps, of:
Handstand hold x 30s
Bear Crawl x 10M
Doubble Unders x 10 reps (practice 30 s)

B:
Front Squat
21-15-9

C:
For time, of:
Air Squats x 50 reps
Burpees x 50 reps
Sit-Ups x 40 reps
Burpees x 10 reps
Lunges (alternating legs) x 30 reps
Burpees x 10 reps
Kettlebell Swings x 20 reps
Burpees x 10 reps
Bear Crawl x 10 meters
Burpees x 10 reps
Kettlebell Swings x 20 reps
Burpees x 10 reps
Lunges (alternating legs) x 30 reps
Burpees x 10 reps
Sit-Ups x 40 reps
Burpees x 10 reps
Air Squats x 50 reps
*time cap 28 min”