01.30.2016 WOD

A. Mobility

B. Warm-up
“Annie with a Twist”
50-40-30-20-10
Double-unders
Russian Twists

C. WOD
35 Cal Row or Assault Bike
30 Kettlebell Swings (53/35)
25 Wall Balls
20 Handstand Push-ups or Strict DB Press
15 Muscle-ups or 20 Strict pull-ups

30 Cal row or bike
25 KB Swings
20 Wall Balls
15 HSPU
10 MU or 15 Strict pull-ups

25 Cal row or bike
20 KB Swings
15 Wall Balls
10 HSPU
5 MU or 10 Strict pull-ups

For time.
20 min cap

* If you do not sign-up for class on FrontDesk, 3 burpee penalty for every break on KB Swings, Wall Balls, HSPU & MU/PU.