WOD for 29 DEC

0500 and 1200ish at the Fred

Congrats to Darien who got his first muscle up yesterday! Good job!

On Friday we are thinking team WOD at Tucker. Let me know if you are in!

 

The OPs:

Warm Up:

Complete as many rounds as possible in 5 mins of:

30 Double Unders

Handstand Walk, 20 ft

10 Burpee Tuck Jumps

 

WOD:

As many reps as possible in 15 mins of:

10 Row Calories

10 Handstand Push-ups

10 Chest-to-bar Pull-ups

10 Wall Balls, 30/20 lbs

10 Toes-to-bars

10 Thrusters, 115/75 lbs

 

It goes up by 2 reps each time you make it through it!

So next round would be 12 of everything then 14 etc etc

 

Strength:

Alt EMOM:

Bench Press 7-7-7-7-7, using heaviest weight per set

Front Squat 7-7-7-7-7, using heaviest weight per set

 

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