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



21-15-9 reps, for time of:

Thruster, 95/65 lbs



(Whew thats gonna suck!)



Every 1 min for 12 mins, alternating between:

5 Strict Handstand Push-ups

3 Strict Muscle-up s



7 Bent Over Barbell Rows, 135/95 lbs

Every 1 min for 7 mins.


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s