Workout of the Day – December 13 2013

Friday the 13th Crap Shoot!

SKILL: 5 x 5 Supine Body Rows

WOD:

Roll the dice and do the work! Repeat!

AMRAP in 20

2 = 100 Double unders

3 = 10 H/R push ups

4 = 10 Wall ball @ 20/14

5 = 10 OH Lunge / leg @ 45/25# plate

6 = 15 sit ups

7 = 20 KB Swings @ 24/16kg

8 = 15 Body rows

9 = 10 Box jumps

10 = 10 Burpees

11 = 10 Ball slams

12 = 5 Muscle ups (5 pull ups & 5 dips)