151023

Pre-Wod:
12 min AMRAP:
30 Dubz
4 Pull-Up
5 Burpee Box Jump Over (Or WallBall, Tempo: 4130 )
6 Alt Lateral Lunge
7 KB Swing
8 Alt. Mountain Climbers (Hip Circles)
90 Sec.: Hip Flexion, or Overhead Position Mobility
10 Good Morning

Workout of the day for Friday, October 23rd, 2015:

A.
Karen (9 min cap)
150 WallBall 20/14 lb. to 10/9 ft. Target

B.
14 min AMRAP:
100 Dubz
20 Alt. Pistol
30 Box jump 24/20″

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