WOD 12/23/16

A: Warm up – Half Tabata:

D.B. Power Clean + Push Press (25/15#X2)

B1: 4 Minute AMRAP of:

12 DeadLift (225/155)
12 WallBall (20#-10’/14#-9′)
12 Calorie Row (Damper 5/3)
12 HSPU; 4 Minutes Rest

B2: 4 Minute AMRAP of:

12 DeadLift (225/155)
12 WallBall (20#-10’/14#-9′)
12 Calorie Row (Damper 5/3)
12 HSPU; 4 Minutes Rest

B3: 4 Minute AMRAP of:

12 DeadLift (225/155)
12 WallBall (20#-10’/14#-9′)
12 Calorie Row (Damper 5/3)
12 HSPU; 4 Minutes Rest

C: Goat Work

10 Minutes working on a Gymnastics weakness.

Suggested Bar Muscle Up:

• Strict
• Kipping