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December 6th WOD

12/6/2016
Level 1
L1:A: Push Press (12 min Emom; 2 push press)
build to a tough double
L1:B: Metcon (AMRAP - Rounds and Reps)
19 min amrap

20 t2b
12 sh2oh 115/80
400m run
Level 1 Rx+
L1+:A: Push Press + Jerk (1 push press+ 1 jerk)
build to a tough complex
L1+:B: Metcon (AMRAP - Rounds and Reps)
19 min amrap

20 Ghdsu
15 hspu
10 box jumps 24/20
Run 200m
F3
F3:A1: Seated Military Press (5×8)
build to a tough set; no rest
F3:A2: Plank (60-90 sec; x5)
rest 90 sec
F3:B: Metcon (3 Rounds for reps)
5 min amrap; x3; rest 2 mins

9 ring rows adv; strict pull ups
12/9 cal ab
15 Kbs 26/18 adv; 53/35
Sol Endurance
SE:A: Metcon (Time)
For time

800m run
30 sit ups
30 Kbs 53/35
800m run
30 sit ups
30 pull ups
800m run
30 Kbs
30 pull ups
Run 800m
Rest 10 mins
SE:B: Metcon (Time)
3 rounds for time

200m pinch plate 35/25
10 side to side on 6' bar
15 Russian twists
Competitors
C: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

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11AM-Yoga

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