WOD 07.08.15 CFTN

HAPPY HOLLIDAYS
Warm up and Mobility

“Air Force” modified
AMRAP 16
20 Thrusters kb/db 24/16 kg
20 Sumo Deadlift High Pulls kb/db 24/16 kg
20 Push Jerks kb/db 24/16 kg
20 Overhead Lungees kb/db 24/16 kg
20 Front Squats kb///db 24/16 kg

Each athlete must do 5 burpees at the beginning of every minute before moving on to the barbell work.

Finisher
Amrap 10 Gymnastic
Squat Hold 30 secs
L Sit Hold 30 secs
Chin Over Bar Hold 30 secs

Relax and mobility