Thursday’s WOD 12/28/17

Thursday’s WOD 12/28/17

30 Minute Class Workout
Metcon (AMRAP – Rounds and Reps)
A. 8 minute AMRAP
8 Burpee Box Jump over (24/20)
8 Ring Dips or 4 Muscle Ups
8 DB Power Snatch, alternating (50/35)

Rest 4 minutes before part B.

Metcon (AMRAP – Rounds and Reps)
B. 8 minute AMRAP
16 (8/side) Single DB push press (50/35)
8 Toes to Bar
16 Pistols, alternating

Rest 4 minutes before part C.

Metcon (AMRAP – Rounds and Reps)
C. 8 minute AMRAP
8 DB Thrusters
32 Double Unders
8 Push Ups
1 Hour Class
Clean + Hang Clean
12 to 15 x (1+1)
go every 60-75 seconds.

Start at 65%, increase weight if moving well.

2017-12-28