Saturday, 21 December WOD

Warm-up:

  • Every 1 min for 10 mins, alternating between:
    • 50 Double Unders
    • 3 Push Press + 3 Push Jerk, pick load

Strength:

15 Minutes of Ring Muscle Up practice

Partner Metcon Challenge:

Teams of 3

  • 4 rounds for time of:
    • 75/60 Assault Bike Calories
    • 60 Toes-to-bars
    • 45 Power Cleans
    • 30 Power Snatches
  • Round 1: 115/85 lbs
  • Round 2: 135/95 lbs
  • Round 3: 155/105 lbs
  • Round 4: 175/115 lbs

“Hot & Heavy” Time cap: 30 mins

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