WOD for 19 DEC 2016

0500 and 1140 at the Fred

Happy Birthday Little Brother!


Warm up:

Wrist Mob

Fr Rack R

Fr Rack L

Dynamic Warm-up 40ft each movement



3 rounds, 1 min per station, of:

Kettlebell Swing, 24/16 kg

Wall Ball, 20/14 lbs, 10 ft

Row Calories



Rest 1 min

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.



1 Power Clean & Jerk, pick load

Every 1 min for 20 mins.

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