Saturday December 10

December 9th, 2016
by:

Strength / Skillwork

Extra warm-up for the WOD

WOD

For Time
1 Rope Climb
2 Strict Pull-ups
3 DB Thrusters, 45s/30s
4 Ball Slams, 50/30#
5 T2B
6 Box Jumps, 24/20″
7 Burpees
8 KBS, 55/35#
9 Wall Ball, 30/20#
10 Calorie Row
11 Snatches, 115/75#
12 T.G.U. 55/35#

Only a few Barbells should be needed as athletes will be very staggered and they are not needed until the end for only 1 lift.
Rx+ as written
Rx: Kipping Pull-ups, 30s/20s DBs, 30/20# SB, 35/25#, 20/14# MB, 85/55# BB, Repeat KB Weight for TGU.
Fit: Scale as needed or do Elements
Rep Scheme: 1 2, 1 3, 2, 1 4, 3, 2, 1 …