WOD…Dec 22nd…50…10!

By December 21, 2014 wod No Comments

Skill/WU – 3 rNft – Barbell complex (bar only) – 3 reps each of Deadlift – hang power clean – front squat – strict press – push press – OHS – back squat and 3 burpees = 1 round

WOD

For time:

1000m row

50 – Power Cleans – 135/95#

40 – Front Squat – 135/95#

30 – Pull up

20 – Thrusters – 135/95#

10 – Ring Muscle Up – sub 10 burpee wall ball

Time Cap: 30 min

If more than 12 use a 4 min staggered start on the rowers.

Leave a Reply

Our Partners

  • crossfitjournal
  • tough
  • crossfit-kids