Friday 23rd December 2016 – 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 

18 min amrap of:

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