WOD for Wednesday, 12/11/13:
25 burpees
4 rounds:
15 pull-ups
25 sit-ups
25 burpees
“Fight Gone Bad!”
3 rounds:
AMRAP for 1 minute of wall balls (20#/14#)
AMRAP for 1 minute of sumo deadlift high pulls (75#/55#)
AMRAP for 1 minute of box jumps (20″)
AMRAP for 1 minute of push presses (75#/55#)
AMRAP for 1 minute of a row for calories
rest 1 minute
12 minutes to find your 1RM front squat
rest 3 minutes…
every minute on the minute for 10 minutes:
3 front squats at 75% of your new 1RM
AMRAP for 14 minutes:
8 deadlifts (225#/155#)
12 push-ups
16 box jumps (24″/20″)