WOD – 131127

General Warm-up:

400m Run/500m Row
Crossover Symmetry

Group Warm-up: 

Strength

7 X 1 Snatch Balance

WOD: 

5 min AMRAP of:
Burpees
rest 1 min
5 min AMRAP of:
Rope Climbs
rest 1 min
5 min AMRAP of:
Double Unders

Endurance:

Run – 2 X 200m w/ 90 sec rest, 2 X 400m w/ 2 min rest, 2 X 1000m w 3 min rest
Row – 2 X 250m w/ 90 sec rest, 2 X 500m w/ 2 min rest, 2 X 1250m w 3 min rest
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