Thursday’s WOD 12/7/17

Thursday’s WOD 12/7/17

30 Minute Class Workout
Metcon (Time)
A. 21-15-9
Deadlift (225/15%)
Wall Ball (30/20)

Rest 5 minutes before part B.

Metcon (Time)
B. For time:
9-7-5 Front Squat (205/145)
18-14-10 Lateral Burpee Over Bar

Rest 5 minutes before part C.

Metcon (Time)
3 rounds for time (10 min cap)
15 Thruster (AHAFA)
15 Strict Chin Up
1 Hour Class
10 minutes Gymnastic practice.

Choose a gymnastic movement (ring work, handstands, etc.)

Metcon (Time)
A. 21-15-9
Deadlift (225/15%)
Wall Ball (30/20)

Rest 5 minutes before part B.

Metcon (Time)
B. For time:
9-7-5 Front Squat (205/145)
18-14-10 Lateral Burpee Over Bar

Rest 5 minutes before part C.

Metcon (Time)
3 rounds for time (10 min cap)
15 Thruster (AHAFA)
15 Strict Chin Up

2017-12-07