Friday, 15 December 2017 WOD

4 rounds for time of:
400-m run
30 push presses
20 jumping chest-to-bar pull-ups

Men use a 65-lb. barbell
Women use a 45-lb. barbell


Saturday, 09 December 2017 WOD

3 rounds for time of:
Run 400 meters
12 power snatches (115/75) *Scale weight as needed
6 bar muscle-ups (Scaled = Chest to bar or jumping chest to bar)

Note: Select a load for the snatches that allows you to perform 12 reps unbroken in the warm-up. If you can complete 1 bar muscle-up, consider starting each round with a set of bar muscle-ups, then finish the round with chest-to-bar pull-ups. If you cannot yet complete a bar muscle-up, choose a challenging pull-up variation.