WOD 12/06/18
A2: Metcon (3 Rounds for reps)
3 RFQ of:
15/12 Calorie Ski (8/5)/
1 WallWalk/
5 Wall Facing Scap Handstand Push Up/
5 Each Wall Facing Shoulder Taps/
5 Each Lateral Box Step Up (30/24″)/
5 Each Pistol Negative
B: Handstand Push-ups (5-10 EMOM X 10 Minutes)
**Strict or Kipping
C1: Dumbbell Thruster (6 Minutes To A Heavy Triple)
Quickly build up as heavy as possible for a triple @20X1; rest as little as possible
Use C1 as a warm up for C3.
C3: 5/4/3/2/1 RFT of:
Rope Climb (15/10′)
D.B. Thruster (45/25#X2)
Box Jump Over (30/24″)
Pistol
Rope Climb (15/10′)
D.B. Thruster (45/25#X2)
Box Jump Over (30/24″)
Pistol
**If you have a 20# Weight Vest wear it!!
