Dec 2016

wod 20161204

“A:
3 laps, of:
Handstand hold x 30s
Bear Crawl x 10M
Doubble Unders practice 30 seconds
Air Squats x 10 reps

B:
Over Head Squat
10-10-10-10

C:
AMRAP 5:
Row 16 cal
Box Jumps x 16 reps

Rest 1 min

AMRAP 5:
Thrusters x 16 resps
Pull Ups x 16 reps

Rest 1 min

AMRAP 5:
Burpees x 16 reps
KB Snatches x 16 reps

Rest 1 min

AMRAP 5 min
Mountain Climbers x 16 reps
Goblet Squats x 16 reps

AMRAP 5:
Push Ups x 16 reps
Sit Ups x 16 reps

* work in pairs of 2, athlete 1 has to complete a lap befor chaning to athlete 2 and so on and so forth.