18

Dec 2015

WOD 2015-12-18

A:
2 sets of:
Pec Smash x 45 seconds per side
Rack-Assisted Pec Stretch x 45 seconds
Band-Assisted Anterior Pec Stretch x 45 seconds per side

B:
Every 3 min, for 12 minutes (4 sets), complete:
1 Ropeclimbe

C:
Every 2 min, for 12 min (6 sets):
Handstand walk < 5 meters

D:
Every minute, on the minute, for 12 minutes:
# 1 – 15 Heavy Russian Kettlebell Swings
# 2 – 12 Pull-Ups
# 3 – 10 Overhead Walking Lunges @40kg