Saturday 131221

All-levels WOD/Beginner WOD:
A. Front squat 3-3-2-2-1-1-1
B. Annie
Double-unders
Sit-ups
50-40-30-20 and 10 rep rounds; for time

Competition Team WOD:
Part A. 10 minute EMOM: 4 burpee muscle ups
Part B. 5 rounds: In 3 minutes, row 350 m, then max reps squat clean thruster (165/105). Rest 3 minutes between rounds.

P1280078
(Photo credit: Alex Robleto)

Here’s what’s on tap for Sunday’s classes:

All-levels WOD/Beginner WOD:
Nutts
For time:
10 Handstand push-ups
250/155 pound Deadlift, 15 reps
25 Box jumps, 30/24 inch box
50 Pull-ups
100 Wallball shots, 20/14 pounds, 10′
200 Double-unders
Row 800 meters

Competition Team WOD:
REST DAY.

  • Jim S

    A: 205,215,220,225,230,235,240
    B: 8:10