WORKOUT OF THE DAY, NOVEMBER 15TH 2016

WOD:

#lead foot

AMRAP 4:

27 Cal Row, AirDyne, Ski Erg or 400m Run
27 Burpees
27 Chest-to-Bar Pull-ups *Scale to Pullups or Ring Rows

Rest 4:00

AMRAP 4:

21 Cal Row, AirDyne, Ski Erg or 300m Run
21 Burpees
21 Toes-to-Bar *Scale to Hanging Knee Raise or Ab Mat Sit Ups

Rest 4:00

AMRAP 4:
15 Cal Row, AirDyne, Ski Erg or 200m Run
15 Burpees
15 Pull-ups

CASHOUT:

2rds of 

50 Weighted Glute Bridges (Rx+ Back Extensions

25 Dead Bugs (Rx+GHD Sit Ups)

ADDITONAL STAMINA CONDITIONING:

EMOMx7:
6 C2B Pull-ups or Pullups or Ring Rows
30 Double-unders

**Approx :40sec or work

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