WOD 12-31-12

WARMUP:

10 X FRONT SQUATS 95/65

8 X PUSH PRESS 95/65

6 X KIPPING PULLUPS

3 ROUNDS

WOD:

3 ROUNDS FOR TIME

12 X BURPEE OVER THE BOX 24"/20"

9 X GROUND TO OVERHEAD 155/105

6 X MUSCLE UPS

*Sub for MU = 2 X STRICT PULLUPS & 2 X STRICT RING DIPS Per MU.

 So 12 x 12 Strict pullups & Strict ring dips per round.