11/1/14...WOD

Warm up: TC WOD:

3 Rounds

  • 20 Alternating box Jumps 24/20
  • 20 Front Squats 95/65 ---1 Bar
  • 20 Burpees to Plate (Alternating)

12 MIN Time Cap

@ 15 MINS

5 MIN AMRAP

  • 10 Pull-ups
  • 10 Plate Ground to Overhead 45/25

Alternating movements

rest @ 20 MINS

@ 22 On the clock 2 MIN AMRAP

  • 1 MIN each person Max CAL ROW 1 Rower