WOD for 28 DEC 2016

0500 and 1200ish at the Fred

 

Warm up:

Complete as many rounds as possible in 6 mins of:

Front Rack Walking Lunge, 45/35 lbs, 40 ft

10 Burpees

Overhead Walking Lunge, 45/35 lbs, 40 ft

Handstand Hold, 1 min

 

WOD:

5 rounds for time of:

12 Front Squats, 135/95 lbs

10 Ring Push-ups

8 Ring Rows

 

Skills:

Every 1 min for 12 mins, alternating between:

5 Strict Handstand Push-ups

3 Strict Muscle-up s

 

Core:

4 rounds, 20 secs per station, of:

Hollow Rock Rest 10 secs \

Superman Rest 10 secs

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