WOD for 03 JAN 2016

0500 and 1140ish at the Fred


Warm up:

3 rounds, 45 secs per station, of:

Hang From Pull Up Bar Rest 15 secs

Wall Ball Rest 15 secs

Row Calories Rest 15 secs



Every 1 min for 12 mins, alternating between:

5 Strict Handstand Push-ups

3 Strict Muscle-up


Complete as many rounds as possible in 7 mins of:

12 Dumbbell Thrusters, 35/25 lbs

50 Double Unders




Every Min On The Min x 15:

1 Hang Squat Snatch + 1 Full Snatch

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