11.3.15 WOD

3 Min Time Cap Of: 50 Calorie Assault Bike or Row. This must be done first. Work in teams of 2 or 3. Then…, 8 Min Time Cap Of: 40 Burpees 40 KBS, # 40 Toes 2 Bar or Knee 2 Midline Then…, Bench Press – 75% x 8 x 4 Extra Credit…,

• Vanity work – Big Ass Arms 4 x 10
• Gymnasty skill – Max Effort HSH 4sets  
• Midline – GHDS 4 x 10
• Posterior Chain – GHR 4 x 10
• Stretch – Pigeon & Couch 4 x :45 E/S