“17 MIN” WOD 5/24/12

This is an amazing video of transformation. Don’t ever let someone tell you that you can’t. There is no such thing as CAN’T only WONT!

http://www.youtube.com/watch?v=hq-XQ9xtwaI

 

WARM UP:

3 Rounds

5 Pull Ups

10 Sit Ups

15 Air Squats

20 Double Unders

*Adv. Unbroken

LIFT:

Close Grip Bench Press

3×5 (65%)

SKILL:

3×5 Ring Swing

3×5 Ice Cream Maker

3×3 Transitions w/ band

WOD:

“17 MIN”

17 Min. AMRAP

5 Muscle Ups

400 M. Run

POST WOD:

Shoulder Mobility