Dec 2016

wod 20161213

“A:
3 laps, of:
Russian twist with plate x 10 @15/10kg
Shoulder openers x 30 seconds
Strict pull-up x 5

B:
Power Clean
5-5-5-3-3

C:
AMRAP 20 min, of:
Burpees x 5 reps
Toes to Bar x 5 reps
Box Jumps x 15 reps
* Scale ttb with Knee to elbows

D:
3 Sets, of:
Banded Lats pull down (straight arms) x 20 reps
Back extensions x 20 reps”