23 September 2014 – “Xur and the Ko-Dan Armada”

Extra

Warm-up:

Run to JITB, Pick your Favorite Breakfast Meal and Come back and do that many Burpees,

Run to JITB, Pick your Favorite Lunch Meal and Come back and do that many Burpees

 

WOD:  AMRAP 20 minutes

  • 400 Meter Run to Branard and Back
  • 15 KB Swings (53/35)
  • 10 Toes-to-bars/rings(odd minutes)
  • 10 Ab-mat sit ups to C2b pull-ups (even minutes)

 

Strength/Skill (post WOD): Backsquat 5,5,5, then backsquat 65% of max set for reps

 

Cool Down:  30 Ab Mat Sit-ups, 30 Cals on Assault Bike, 30 Ab Mat Sit-ups for time

 

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