WOD for 13 December 2016

0500 and 1140ish at the Fred

Operations of the beast shall commence!!!

I am bringing shirts today for everyone who is interested.

 

Warm up:

Complete as many rounds as possible in 5 mins of:

10 Handstand Shoulder Shrugs

10 Ball Slams

10 Burpees

 

WOD:

Complete as many rounds as possible in 15 mins of:

10 Handstand Push-ups

20 Back Squats, 135/95 lbs

Row, 250 m

 

Strength:

Deadlift 3-3-3-3-3, using heaviest weight per set

Overhead Squat 3-3-3-3-3, using heaviest weight per set

 

Alternating EMOM

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