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Tuesday, December 16, 2014

WOD

Happy Birthday Sarah D!

Skill:
Spend an extra 10 minutes on mobility

WOD:
2011 Open Workout 11.4
AMRAP 10 Min
60 Bar Facing Burpees
30 Overhead Squats 125/85#
10 Muscle Ups (do 10 burpee pull-ups if no muscle-ups)

If 60 bar facing burpees will take you a long time, scale to 50 or even 40 and KEEP MOVING.  Choose a weight on the overhead squat that will allow you to finish these reps in 1-2 sets, but a difficult 1-2 sets….like you would prefer 3.

Extra Credit
100  push-ups for time