Thursday, 19 December WOD

Warm-up:

  • 6 mins of:
    • 1 Strict Chest-to-bar Pull-ups
    • Handstand Walk, 15 ft
    • 2 Strict Chest-to-bar Pull-ups
    • Handstand Walk, 15 ft
    • 3 Strict Chest-to-bar Pull-ups
    • Handstand Walk, 15 ft
  • For quality: 6 mins of:
    • Wall Facing Handstand Hold, 20 secs
    • 2 Strict Ring Muscle-ups
  • — then — 6 mins of:
    • 25 Double Unders
    • Ring L-Sit, 15 secs
    • 5 Tempo Ring Rows (3 seconds up-hold for 2 seconds-3 seconds down

Metcon:

In 5 mins do:

  • Row, 700 m then in the remaining time,
  • AMRAP of: 7 Squat Cleans 95/65 lbs
  • 25 Double Unders

Rest 5 mins then,

In 5 mins do:

  • Row, 500m then in the remaining time,
  • AMRAP of: 5 Squat Clean 115/95 lbs
  • 25 Double Unders

Rest 5 min then

In 5 mins do:

  • Row, 300 m then in the remaining time,
  • AMRAP of: 3 Squat Cleans, 135/95 lbs
  • 25 Double Unders

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