WODS: December 2019

21-18-15-12-9-6-3
Alternating KB Step Up (24/16kg) to (24/20")
Handstand Push Up
*12 MIN CAP*

8 Rounds:
8 x Clean (95/65)
8 x Bar Facing Burpee
*10 MIN CAP*
*Cleans MUST be Unbroken... OR ELSE!*

50 x Back Squat (135/95)

40 x Pull Up

30 x Shoulder to Overhead (135/95)

50 x Front Squat (85/65)

40 x Pull Up

30 x Shoulder to Overhead (85/65)

50 x Overhead Squat (65/45)

40 x Pull Up

30 x Shoulder to Overhead (65/45)

*22 MIN CAP*

Last Done January 18th, 2017

3 Rounds:
23 x Pistol
23 x Ring Dip
23 x Deadlift (185/125)
23 x Sit Up (PVC)
30ft HS Walk
*16 MIN CAP*