WOD for 22 DEC 2016

0500 and 1140ish at the Fred

So today is usually a recovery day but since we have Friday off the PAIN TRAIN DON’T STOP!


Warm up:

Complete as many rounds as possible in 5 mins of:

10 Box Jumps, 24/20 in

10 Ring Rows

30 Double Unders



As many reps in 7 mins as you can of:

3 Thrusters, 100/65 lbs

3 Chest-to-bar Pull-ups

6 Thrusters, 100/65 lbs

6 Chest-to-bar Pull-ups

9 Thrusters, 100/65 lbs

9 Chest-to-bar Pull-ups

12 Thrusters, 100/65 lbs

12 Chest-to-bar Pull-ups

15 Thrusters, 100/65 lbs

15 Chest-to-bar Pull-ups

18 Thrusters, 100/65 lbs

18 Chest-to-bar Pull-ups

21 Thrusters, 100/65 lbs

21 Chest-to-bar Pull-ups

until time runs out.

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