Saturday 12/12/2015

The Christmas Sweater WOD is next Friday! Wear your worst and bring your best!

Warmup
Row, Run, Ski or Ride 2 min
3x Max L-sit
3x6-10 HSPU
3x10 Reverse Hyper

Strength
Weighted Pullups
Find 1RM

WOD
24 min AMRAP
2 min work followed by 2 min rest throughout
20 Wall Balls
1 Rope Climb
20 OHS (95/65)
1 Rope Climb
20 Box Jumps
1 Rope Climb
20 Burpees
1 Rope Climb
20 Thrusters (95/65)
1 Rope Climb

Or with a partner:
24 min AMRAP
Alternate rounds of movement with your partner
1 Round each
20 Wall Balls
1 Rope Climb
1 Round each
20 OHS (95/65)
1 Rope Climb
1 Round each
20 Box Jumps
1 Rope Climb
1 Round each
20 Burpees
1 Rope Climb
1 Round each
20 Thrusters (95/65)
1 Rope Climb