Feb 2017

wod 20170221

“A:
3 sets, of:
Burpees x 10 reps
Hollow / Arch Swings x 10 reps
Pass throughs x 10 reps
Handstand hold x 30 seconds

B:
FATAL 40
For Time
Wall Balls x 40 reps @9/6kg
Hang Cleans x 40 reps @40/30kg
Pull-Ups x 40 reps*
Deadlifts x 40 reps @40/30kg
Push-Ups x 40 reps
Box Jumps x 40 reps
Kettlebell Swings x 40 reps @24/16kg
Toes-to-Bar x 40 reps**
Air Squats x 40 reps
Hang Snatches x 40 reps @40/30kg
Double-Unders x 40 reps***
Sit-Ups x 40 reps
Burpees x 40 reps
* ring rows
** knees to elbow, knee raisers
*** single unders
**** TC 40 min

C:
3 sets, of:
Hip Thrusters x 6 reps @60/40kg
Weighted Jack Knifes x 10 reps @10/5kg”