Saturday, December 13, 2014

Saturday, December 13, 2014

7:45 AM Competitor’s WOD
Begin @ 0:00:
10 - 1 Deficit HSPU Ladder
*Following each round, perform 1 legless rope climb from a seated position on the floor

Begin @ 20:00:
5 Rounds:
15 KB Swings
15 Burpees

Begin @ 40:00
3 Rounds:
5 Muscle Ups
10 Squat Snatch (115/75)
20 Box Jumps

 

Daily WOD - 9AM
PARTNER WOD
“If You're Happy And You Know It”
3 Rounds:
20 Partner Plank Hand Tags (you’ll see)
30 Wall Ball
40 Calorie Row
50 Abmat Sit Ups
60 KB Swings
*Reps are per team


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