01.23.2016 WOD

A. Mobility

B. Warm-up

C. WOD
10s L-sit hold
10 push-ups
20 mountain climbers
3 rounds

WOD.

A. In 4 minutes row 500m (1 mile on Assault Bike)
Followed by 20 Thrusters (blank bar)
With remaining time do AMRepsAP of C2Bar Pull-ups or Muscle-ups

Rest 2 minutes

Then,

B. In 4 minutes do 120 Double-unders (240 singles)
Followed by 20 Overhead squats (blank bar)
With remaining time do AMRepsAP of Toes-to-bar

Rest 2 minutes then repeat A & B for a total of 4 rounds.