Sunday 31st December – WOD

30th December 2017


WOD 1

 

In pairs in 12 Mins

P1 – 1 Min of Row/Ski/Assault bike
P2 – AMRAP of 6 Deadlifts and 3 Squat Cleans
switch

P1 – 1 Min of Row/Ski/Assault bike
P2 – AMRAP of 6 Push ups and 3 Pull ups
switch

P1 – 1 Min of Row/Ski/Assault Bike
P2 – AMRAP of Max Handstand hold and Max Ring Rows
switch

*Alt each minute
*Both complete movements before moving on

WOD 2

 

Partner King Kong
8 Rounds for Time of:
1 Deadlift @ 140/100 C=205
2 Muscle Ups SCA=4 C2B/4 pull ups
3 Cleans @ 85/60 C=112.5/80
4 Handstand Push Ups C=Strict

*Muscle-ups and HSPUs performed in sync.
*Split barbell movements as needed.
*15 min cap

Additional Work

IT’S NEW YEARS EVE!

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