WOD 12/29/16

A: 3 RFQ of:

5 Strict Chin Up
5-10 Ring Push Up
10 Squat (45/35#)
8-10 Calorie Bike

B: 3 Minutes Max Reps Double Unders

C1: Back Squat  – 1/1/1/1/1 @85-95%

@20X1; 60 Seconds Rest; Superset with C2, C3.

C2: Close grip bench press – 1/1/1/1/1 @100%

@20X1; 60 Seconds Rest; Superset with C1, C3.

C3: Rope Climb  – 1/1/1/1/1

Advanced Rope Climb= full rom, legless, weighted etc. ; Superset with C1, C2.

D: Against an 8 Minute Clock:

30 Calorie Row (Damper 8/5)

+ Max Rounds in time remaining of:
5 Burpee Over Rower
10 T2B
21 Double Unders