WOD for Thursday, 1/14/16:
EMOM for 16 minutes:
ODD: 3 back squats w/ 3 second pause
EVEN: 10 handstand push-ups
EMOM for 16 minutes:
ODD: 3 back squats w/ 3 second pause
EVEN: 10 handstand push-ups
AMRAP for 10 minutes:
30 double-unders
15 power snatches (75#/55#)
50 front rack lunges (75#/55#)
20 muscle-ups
40 lunges
10 muscle-ups
30 lunges
5 muscle-ups
4 rounds:
AMRAP for 2:00: row for calories
AMRAP for 1:30: burpee box jumps (24″/20″)
AMRAP for 1:00: C2B pull-ups
1 minute rest