Dec 2017

wod 20171220

“A:
2 sets, of:
Deep Squat progression x 5/5 reps
Push-ups x 10 reps
Pass Throughs x 10 reps

B:
Every 2 min for 12 min, of:
Press x 3 + Push Press x 3 + Push Jerk x 3

C:
Dallas 5:
Against a running clock in 29 min, of:
00:00 – 05:00
Burpees

6:00 – 11:00
Deadlifts x 7 reps
Boxjumps x 7 reps

12:00 – 17:00
Turkish Get-ups

18:00 – 23:00
Snatch x 7 reps
Push-ups x 7 reps

24:00 – 29:00
Row (cal)
* if more then 7 in the class, half will row 18-23 and the other half at 24-29

D:
2 sets, of
Z-press x 10 reps*
Bent over Barbell Row x 20 reps
* Strict press sitting on the flor”