WOD 12/20/15
8 Minutes of Sprint/Calves/Burpee Mobility (click links for details)
A- WU- The Dot Drill (5x’s Each Pattern) + 7 Rounds of: 30/30 Jingle Jangles
B- 8 Minutes WU C2B Pull Up/Double Unders/Burpee +
3 RFT of: 10 C2B Pull Up (Kneeling Pull Up)
30 Double Unders (30 Seconds DU Practice)
20 Burpees
C- 5 Minute AMRAP of:
5 Goblet Squats (HBD)
5 USA K.B. Swing
A) Dot Drill then : 4x160m Shuttle Run – 0:27.3 best
+ 3Min Triple U Practice
B) Snatch Complex : 1ea at Pos 1/Pos 3 – 1@50/50/53/55/58/60/63kg
C) 5min EMOM of : 5HPC/5FSQ @135 – 6rds+1
D) Partner WOD – 5rft of : 5 MU (Rings due to chest bruise)/15 DU/10 Burpee – 13:04(ish) w/ Sean
E) Racked Lunge Hold @95 – 1min each leg
F) 10×5 GH Curl – DNF on the reverse hyper
Lots of work today. Lots of fun too.
Please post your scores for day 20 of the wellness challenge
Wellness challenge 12/20/15
5pts
Today 3pts
Stretch 1pt
Myfitnesspal 1pt