Plunder

By October 6, 2015 wod

Flaming Gorge CrossFit – CrossFit

Warm-up

Skill

10 Minute Circuit

-15 Battle Rope slams/ 15 Slam balls

-20 alt. Side lunges

-20 Donkey Hip ups

-20 Pulsing lunges

-12 Heavy KB Deadlift (1 kb in each hand)

*2 Times through each movement. 1 Minute per exercise, rotate to the next movement.

WOD

Metcon (AMRAP – Reps)

16 Minute EMOM

Even Minute 10 OH Squats (95/65)

Odd Minute 5 Bar Muscle ups

Perfect score = 120

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