21
Dec
WOD for 122218
Against 8 Mins…
30-20-10
Cal Row/Bike
Shoulder to Overhead
L1: 155/105, 30/20
L2: 135/95, 20/14Wall balls
L3: 95/65, 14/10
L4: DB S2OH, 10/6
*rest 3*
3 rounds For Time..(10 Min Cap)
25 HSPU
50 Single arm DB Cleans
100 DUs
L1: Deficit HSPU, 70/50. 200 DUs
L2: HSPU, 50/35, 100 DUs
L3: Scaled HSPU (mats or pike p-up), 35/20, 75 DUs or 200 Singles
L4: Push ups, 25/15, 100 Singles
*rest 3*
6 rounds for time (athletes trade rounds)
-Buy in 800m run (together)-
-Then-
6 Pullups
9 Front squats
L1: 1000m run, 9 CTB, 155/105
L2: 800m run, 6 CTB or 9 pull-ups, 135/95
L3: 600m run, 6 pull-ups or 9 assisted, 95/65
L4: 400m run, 6 assisted pull-ups or 9 ring rows, DB squats