WOD

14 / 12 / 2017

5 rounds for time of:
15 x dumbbell thrusters
22,5/15kg
50 x double-unders
15-foot rope climb, 3 ascents
20 min cut off

13 / 12 / 2017

Split jerk 1-1-1-1-1-1-1 reps

12 / 12 / 2017

Tabata back squats, 95 lb.
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata row

11 / 12 / 2017

3 Rounds, each round AFAP
30m Rope pull
30m Sled Drag Backwards
May add weight each round but both
movements must be FAST!
Twisted Duathlon (run and bike)
For Time:
200m Sand bag Carry 60/40
30/20cal AB
3 min cut off

10 / 12 / 2017

For time:
30 x OHS 52,5/35kg
15 muscle-ups
20 x OHS 52,5/35kg
10 muscle-ups
15 min cut off

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