151013

Pre-Wod:
15 min AMRAP:
30 Dubz
4 Pull-Up
5 Burpee Box Jump Over
6 Turkish Get-Up
7 KB Swing, Russian, Heavy
8 Arch Rock + 8 Hollow Rock
2 Minutes: Handstand Kick-Ups
*Take turns on Crossover Symmetry Warm-Up aka “activation”

Workout of the day for Tuesday, September 13th, 2015:

5 rounds (For Quality):
5 bench press 225/145-lb
1 pull up, 1 chest to bar, 1 bar muscle up x 5 (goal is unbroken)*
20 GHD sit ups or sub 20 See the Light Sit-Ups

*Sub: 5 Rounds: 3 Strict, Weighted, Pull-Up + 3 , Weighted, Dips + 3 Burpees

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