WOD – 1/16/2015

Warm-up (10-15 min):

-24 Single Under
-24 Double Under
-16 Jumping Jacks
-8 each: Squat, Push-up, Pull-up, Sit-up
-60s Static Holds (varies by day)
-Stretch

WOD:

Strength:

Press 3×5

Met Con:

Part 1: 3 Rounds
-7x Burpee
-15x Double Under

[1 min rest]

Part 2: 3 Rounds
-7x Deadlift
-30x Single Under

[1 min rest]

Part 3: 3 Rounds
-7x Dive Bomber
-15x Double Under

Note: Score is time for completion of all parts, including rest

Cool Down:

Stretch