Dec 2016

wod 20161221

“A:
3 Laps, of:
Bear Crawl x 10 meters
Banded goodmornings x 10 reps
Xiaoping x 7/7 reps

B:
6 sets, of:
Strict pull-ups (hollow body) x 2-4 reps (pull as high as you can)

D:
“”DIRTY 10″”
For Time:
Box Jumps x 10 reps
Pull-Ups x 10 reps
KBS x 10 reps
Front Squats x 10 reps
Knee to elbows x 10 reps
Push Press x 10 reps
Deadlifts x 10 reps
Wallballs x 10 reps
Barbell Facing Burpees x 10 reps
Double-Unders x 10 reps
* Time Cap 16 min

E:
4 sets, of:
Weighted Jack Knifes x 6 reps
Inverted Barbell row x 6 reps”