Dec 2016

wod 20161229

“””A:
3 laps, of:
Row 250 meters
Handstand Hold x 30s
Compression drill forward x 5 reps
Air Squats x 15 reps

B:
Every 2 min for 12 min, of:
Power Snatch + Hang Power Snatch + Over Head Squat x 2 reps

C:
AMRAP 30 min , of:
Deadlifts x 5 reps
Push-ups x 13 reps
Box Jumps x 9 reps

E:
Bullet proof Shoulders
Sideplank x 20 reps
Scapula push-ups x 20 reps
T’s on a box x 20 reps
W’s on a box x 20 reps
Single arm kb press x 10/10 reps”””