Friday 23rd December 2016 – WOD

22nd December 2016

elf2

 

WU WOD

Before the class, in open gym

5 min amrap of:

10 ring rows
10 pvc good mornings
10 kb deadlifts
10 air squats
10 push ups

 

WOD 1

e2mo2m for 8 mins:
15 cal a/b row/ski/200m run

e4mo4m for 12 mins
30 cal a/b row/ski/400m run

e6mo6m for 12 mins
60 cal ab row/ski/800m run

*32 mins
 

 

 

 

 

Additional Work

 

Rest 

 

 

 

WOD 2

18 min amrap of:

  • 6 strict Handstand pushups/kip/box
  • 8 pistols/bulgarian squat
  • 12 ring rows rx+ elevated feet

 

 

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