WOD for 16 December 2016

Ummm we have today off so I don’t actually know if the Fred will be open or not.

If it is I am planning on being there but no promises.

Here are the OPs!

 

Warm up:

Complete as many rounds as possible in 6 mins of:

12 Wall Balls

9 Push-ups

6 Strict Pull-ups Handstand Hold, 30 secs

 

WOD:

21-15-9 reps, for time of:

Thruster, 95/65 lbs

Toes-to-bar

 

(Whew thats gonna suck!)

 

Skills:

Every 1 min for 12 mins, alternating between:

5 Strict Handstand Push-ups

3 Strict Muscle-up s

 

Strength:

7 Bent Over Barbell Rows, 135/95 lbs

Every 1 min for 7 mins.

 

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