WOD December 1st – Yo-Yo

By November 30, 2016 wod No Comments

General warm-up then work on weakness and/or take part in individual class comp. Guys and Gals divisions:

#1) 500 Meter row for time

#2) Handstand walks- Distance walked within 75 seconds. Floor will be marked with tape every 6 feet, if you fall between tape marks, begin with hands behind last passed mark.

#3) Bar hang for time. Hang from bar with hands, not legs or any other ridiculous suggestions….haha.

#4) 3 Rope Climbs with 5 burpee over bar before each climb. Time stops at top of 3rd climb

 

WOD – 10 Min. AMRAP

12 Box jumps

8 Wall Balls

4 Plate get ups (35/25)

 

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