Saturday, December 1, 2018

Saturday, December 1, 2018

8AM - 3-Person Team Comp WOD

@ 0:00 - 5 Rounds:

15 Cal Bike

15 KBS

15 HSPU

*One person at each station, rotating through the 5 rounds

@ 25:00

120 Pull Ups

150 Wall Ball

90 C2B

120 Synchro DB Snatches

60 Bar MU

90 Back Squats (first 30 @ 225/155, second 30 @ 185/125, last 30 @ 155/05)


9AM - Daily WOD

INDIVIDUAL

Front Squats

3 reps @ 80%

1 rep @ 85%

3 reps @ 80%

1 rep @ 87%

3 reps @ 80%

1 rep @ 89%

Team Conditioning

Teams of 3:

5 rounds, for max reps

1:00 Wall Ball

1:00 Bike

1:00 Alternating DB Snatch

*Rest 1:00 Between rounds

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