Wednesday 12.23.15 WOD

Holiday Schedule
12.24.15 – 6:00am, 9:30am and 12:00pm WODs only
12.25.15 – Both Boxes Closed
12.31.15 – 6:00am, 9:30am, 12:00pm and 4:30pm WODs only
1.1.16 – 9:30am, 12:00pm and 4:30pm WODs only

Explosive Strength

WOD

“Blue Christmas”
5min AMRAP
5 Hang Squat Snatches (95,65,75,55)
10 Burpees Bar Hops
–3min Rest–
5min AMRAP
5 HSPU
10 KB Swings (70,55,55,35)
–3min Rest–
5min AMRAP
5 Box Overs (24,20,24,20
10 Wall Balls (20,14,20,14)
**Score total reps of each round

$ Out

3x30sec. PVC Paddeling w/ feet anchored
**this technique, no GHD, feet anchored under dolly
http://instagram.com/p/oRQaFWHwvH/?modal=true

 

By | 2016-10-20T15:14:39-04:00 December 22nd, 2015|WOD|Comments Off on Wednesday 12.23.15 WOD