Saturday 12.31.16 WOD

Partner Up!
New Year Novice Comp. WODs

WOD 1

15min AMRAP
1000m Row (split 500m/500m)
60 Box Jump Overs 24,20
50 Power Snatches (95,65,75,45)
40 Front Rack Lunges (95,65,75,45)
30 STOH (95,65,75,45)
Max Synchronized Burpees Over Bar
**Score total burpees

–At 20min Begin WOD 2–

WOD 2

Hang Clean
3RM, 10min total time for both parters, clean anyway
–At 35min Begin WOD 3–

WOD 3

For Time:
–Partner 1–
21-15-9
Thruster (95,65,75,45)
Pull Up
–Partner 2–
21-15-9
Deadlift (185,125, 155,95)
Deficit Pushups (45,25)

WOD NOTES

By | 2016-12-30T11:47:11-05:00 December 30th, 2016|WOD|Comments Off on Saturday 12.31.16 WOD