Dec 2015

WOD 2015-12-09

A:
Every minute, on the minute, for 12 minutes, complete:
# 1 – Shoulder Opener x 30 seconds
# 2 – Narrow Grip Strict Pull-Ups x 5-8 reps
# 3 – Reverse Flys x 10 reps

B:
Every 2 minutes, for 10 minutes of:
Ring Dips x 4-6 reps
Handstand Push-Ups x 4-6 reps (scale with pushups)

C:
Complete as many rounds and reps as possible in 8 minutes of:
8 FrontSquats @40/30kg
8 Shoulder to over head
8 Deadlifts