WOD 09 DEC 16

Warm-up
4 rounds, 20 secs per station, of:
Kettlebell Swing Rest 10 secs
Wall Ball Rest 10 secs
Handstand Shrug Rest 10 secs
Wod:
Every 4 mins for 16 mins do:
Row, 250 m
10 Kettlebell Thrusters, 24/16 kg
4 Muscle-ups
*All out sprint on these. Use the remaining time as rest
Strength:
Deadlift 5-5-5-5-5, using heaviest weight per set
Overhead Squat 5-5-5-5-5, using heaviest weight per set
Skills:
Complete as many rounds as possible in 7 mins of:
8 Ring Rows
10 Ring Push-ups

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