WOD 12/11/18
A2: AMRAP 5 of:
10/8 Calorie Air Bike
10 Air Squat
5 Each Alternating Lunges
5 Deck Squat
10/8 Calorie Air Bike
10 Air Squat
5 Each Alternating Lunges
5 Deck Squat
B: Hang Power Snatch (12 Minutes To A Heavy Triple + 3/3@90%)
Quickly build to a heavy triple from above the knee + 3/3@90%; Rest 60-90 Seconds between sets
C: Back Squat (Build to a heavy 8 + 8/8@90%)
D1: Deadlift (Heavy 5 + 5/5@90%)
Superset with D2
D2: Elevated Hip Thrust (Heavy 8 + 8/8@90%)
Goal is 5#’s more than 12/03.
*E: 4 Rounds of:
8 Each Single Arm High Pull @3121
8 Each Halo @3131
8 Ring Push Up @2222
8 GHD Reverse Fly @2122
8 Each Single Arm High Pull @3121
8 Each Halo @3131
8 Ring Push Up @2222
8 GHD Reverse Fly @2122
*=Complete as much as possible in any time remaining.
