Dec 2016

wod 20161225

“A:
3 laps, of:
Row 250 meters
Handstand Hold x 30s
Bear Crawl x 10 meters
Air Squats x 15 reps

B:
5 sets, of:
Back Squat x 5 reps

D:
*in teams of 2 complete the folowing 3 AMRAPS:

“”Jeremy Wise””
AMRAP 4 min, of
5 Hang Squat Snatch (135/95 lbs)
10 Bar-Facing Burpees

“”Ben Wise””
AMRAP in 4 Minutes
10 Power Cleans (135/95 lbs)
20 Pull-Ups

“”Beau Wise””
AMRAP in 4 Minutes
15 Box Jump-Overs (24/20 in)
30 Wall Ball Shots (20/14 lbs)

*1 athlete do the complete AMRAP for 4 minutes at 4 minutes the next athletes does the same AMRAP. Once both athletes has completed the AMRAP they can move on to the next.

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