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THURSDAY CrossFit WOD – 12.1.16

30
Nov

THURSDAY CrossFit WOD – 12.1.16

WARM UP
4 Rounds
15 Sit Ups
9 Push Ups
3 V-Rolls

WOD
5 rounds
Minute 1: 7 Deadlifts @ (225/155)
Minute 2: 12 Over the Bar Burpees
Minute 3: 10 toes to bar OR 3 muscle ups
Minute 4: Max Calorie Bike
Minute 5: Rest
*Once the work is completed at each station, rest the rest of the minute
**Score is the total number of calories on the Bike.
***If there are any reps that go unfinished, those must be deducted from your calories for that round

ACCESSORY CORE WORK
4 x :45 Sec Plank
4 x 10 Russian Twists (AHAP)

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