Dec 2017

wod 20171206

“A:
2 sets, of:
Bear Crawl x 10 meters
Pass Throughs x 10 reps
Handstand Kick-ups x 10 reps

B:
Every 2 min for 16 min, of:
Single kettlebell overhead Reverse Lunges x 10 reps* @24/16kg
* alternate hands, kettlebell in same hand as leg going back

C:
Every 4 minutes, for 16 minutes (4 sets), complete:
Push Press x 10 reps @50/35kg
Front Squat x 15 reps @50/35kg
Box Jump Overs x 20 reps
Double Unders x 25 reps
* Single unders x 75 reps

D:

Bullet proof Shoulders #2
Banded Pull-apart x 15 reps
Skapula Handstand Push-ups x 10 reps
Sidelying rotorcufs x 10/10 reps
Shoulder flyes to 45 degrees above shoulder x 15 reps
Wall walk x 10 reps”