WOD for 22 DEC 2016

0500 and 1140ish at the Fred

This is for 5am. 1140 is doing the 12 days  of Christmas!

Warm up:

5 rounds, 20 secs per station, of:

Burpee Tuck Jump Rest 10 secs

Handstand Shrug Rest 10 secs

Double Under Rest 10 secs

 

WOD:

5 rounds for time of:

30 Box Jumps, 24/20 in

15 Handstand Push-ups

15 GHD Sit-ups

If no GHD avaialble, double the reps for the ABMAT sit-ups if you’ve been doing ABMAT sit-ups or GHD sit-ups consistently.

If not, substitute GHD sit-ups for ABMAT sit-ups 1:1.

25 min time cap

1140 class

  • For Time
  • 1 Sumo Deadlift High-Pull (75/55 lbs)
  • 2 Thrusters (75/55 lbs)
  • 3 Push Press (75/55 lbs)
  • 4 Power Cleans (75/55 lbs)
  • 5 Power Snatches (75/55 lbs)
  • 6 Kettlebell Swings (53/35 lbs)
  • 7 Pull-Ups
  • 8 Knees-to-Elbows
  • 9 Box Jumps (24/20 in)
  • 10 Double Unders
  • 11 Burpees
  • 12 Overhead Walking Lunges (45/25 lbs Plate)

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