Dec 2016

wod 20161219

“A:
3 laps, of:
Walking Lunges x 10 reps
Shoulder openers x 5 reps (rock back and forth)
Push-ups x 10 reps

B:
Every 2 min for 12 min
Power Clean 5 reps

C:
3 MIN AMRAP “”The Basic Chief””, of:
Power Clean x 3 reps
Push-up x 6 reps
Air Squats x 9 reps

*Rest 1 minute. Repeat for a total of 5 cycles.

For each cycle restart the AMRAP.
** result is total reps from all sets

D:
4 Sets, of:
Sit-ups x 12 reps
Back Extensions x 12 reps”