WOD

December 7, 2016

Warmup
500m Row
4 Dive Bombers
20 Russian Twists
10 Strict Pullups
20 Ring Rows
30 Hollow Rocks
20 Walking Lunges
Foam Roll

Skill
A) Every 30 sec for 8 min:
2 Strict presses @ 60% 1RM

B1) 3 x 10 Strict Handstand Push-ups
B2) 3 x Max L-sit Hold (30-45sec) Paralettes 

WOD
“DT”
5 Rds
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks

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