Wednesday, December 12th WOD


WOD:  AMRAP 24

-500/400m row

-50’ Handstand walk

-25 Chest to bar pull ups

-12 Ring dips

-6 Turkish get ups 50/35 lbs (3 per arm)

Int WOD:  AMRAP 24

-500/400m row

-30 Inverted shoulder taps (feet on Box)

-15 Banded Chest to bar pull ups

-10 Banded Ring dips

-6 Turkish get ups 40/20 lbs (3 per arm)

Novice WOD:  AMRAP 24

-400/300m row

-30 Shoulder taps (quadruped position)

-15 Banded Chin over the bar pull ups

-10 Banded Bar dips

-6 Turkish get ups (3 per arm)

Discuss weight w Coach.

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