WOD 12/16/16

A: Warm Up – 3 Minute AMRAP of:

5 D.B. Thruster (HBD)
7 Burpee
9 Calorie Row or Air Bike
@85% Somewhat Hard Pace (Not Sustainable); 5 Minutes Walk/Rest/Stretch

B: Goat Work

Pick a weakness and work on it.

12 Minutes Working on a gymnastics weakness.

Suggested Toes To Bar-

• Strict
• Kipping

C: 9/6/3 RFT of:

Power Snatch (115/75)
C2B Pull Up
HSPU

-4 Minute Cap

D: Prone Y’s,T’s,W’s  – 10/10/10/10 Each

Something like this,  Use a towel, keep your face off of the ground.

E: FLR on Rings – 12 Breaths X 4 Rounds

Basically a plank on rings
Breath= Stay as tight as possible while exhaling hard