12/10/14 – Wednesday

Written by Joey Tudela. Posted in Fitness

WARM-UP

5 Minute Jump Rope practice
Then
6 Rounds of
5 PVC Shoulder pass throughs
4 Spidermans
3 Burpees
2 Strict pull-ups

WOD

For time:
Run 800 Meters (4 Laps around the gym)
30 Dips
30 Sumo deadlift high-pulls (75/ 55 #)
30 Handstand push-ups
30 Power snatches (75/ 55 #)
30 Burpees
30 Pull-ups
30 Thrusters (75/ 55#)

Scale:

For time:
Run 800 Meters (4 Laps around the gym)
30 Push ups
30 Sumo deadlift high-pulls (65/ 45 #)
30 Push press (65/ 45 #)
30 Power snatches (65/ 45 #)
30 Burpees
30 Pull-ups
30 Thrusters (65/ 45#)

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