Saturday, December 20, 2014

Saturday, December 20, 2014

Competitor’s WOD - 7:45AM
Begin @ 0:00:
10:00 to establish a 3RM Push Press

Begin @ 20:00:
1000m Row
50 Thrusters (45)
30 Pull Ups
500m Row
35 Thrusters (75/55)
20 C2B
250m Row
20 Thrusters (95/65)
10 Bar Muscle Ups

Begin @ 45:00
"Isabel" - EMOTM perform 7 GHD Sit Ups

 

 Daily WOD - 9AM

Strength/Skill
Dips - 5 X 5, working control, depth, and intensity

Conditioning
TEAM WOD - 3 - 4 teammates
“Thumpity-Thump-Thump”
250 Row
8 Burpees
16 KB Swings
4 STRICT Pull Ups
*Teammates may only transition when ALL reps are completed as a team




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