12/7/16 – "Batgirl"

Group Warm up 
Group Mobility 


8×3 Close grip Bench press – quick as possible! Rest 60 – 75 seconds between sets. All sets should be a sub maximal effort. 

WOD ( Workout of the Day ) 


2:00 AMRAP Burpees 

Rest 2:00 

Repeat for 4 rounds! score is total number of burpees completed in all four sets. 

 Focus: The first round should be 90/ 95% effort, the remaining three sets try to match your effort from the first set. 

*All workouts can be scaled on an individual basis.