Performance Fitness Endurance WOD 12.29.16

5′ Row
Dynamic Stretches

5x20m Resisted Runs
2x30m Sprints

5′ AMRAP:
40m Shuttle Run
10 Plate Thrusters 15kg/20kg
10 AB Mat Situps

Rest 1′

5′ AMRAP:
20m Plate Push
20m Plate Run
5 Clap Pushups
10 Lying to Standing

Rest 1′

5′ AMRAP
15 Burpees
5/7 Cal Bike