WOD 12/11/16

A1: Warm Up – 3 RNFT of:
10 Each Wall Press Banded DeadBug (Shoes off)
10 D.B. Goblet Squat (45/25#)
5 Each 1 Arm Push Press
@80-90% Sustainable Pace

B: For Time:

20 Calorie Air Bike

75 WallBall (20#-10’/14#-9′)

-4 Minute Cap; 5 Minutes Rest

C: Goat Work

Pick a weakness and work on it.
15 Minutes working on a gymnastics weakness.

Suggested- Pull Ups (be aware that we are doing muscle ups tomorrow 11/12/16)

• Pull Ups
• Kipping Swing
• Kipping Pull Up
• Butterfly
• Butterfly C2B

If you are coming in tomorrow try HSPU instead

• Strict HSPU
• Kipping 1
• Kipping 2

D: For Time:

20 Calorie Row (Damper 4/2)

60 Burpee

-4 Minute Cap; 5 Minutes Rest

E1: 400M Run

E2: 100M Sprint – 6 Rounds

**3 Rounds @95% Very Hard Pace**; 220 Seconds (3:40) Between Rounds of Rest/Walk/Active Recovery (athletes choice).