WOD for 12/15/17


A. HSPU
5 Rounds:
Every 2:00 (On the 0:00, 2:00, 4:00, 6:00 and 8:00):
Row or Bike 45 seconds for max cals:
In remaining time, Max Kipping Handstand Push-ups
*If you need to stagger, do so on the 1, 3, 5, 7, 9.

B.
RX – 3 Rounds:
– 10 Front Squats (185/135)
– 20 Pull Ups (C2B)
– 50 Double Unders

Comp – 3 Rounds:
– 10 Ring Muscle-Ups
– 50 Weighted rope Double Unders
– 10 Front Squats (225/155)

Additional Conditioning:
1. Gymnastic Complex
7 Sets:
1 Bar Muscle-Up
2 Toes to Bar
3 Chest to Bar Pull-ups
2 Toes to Bar
1 Bar Muscle-Up
Rest as little as needed between unbroken sets.

2. Midline
2 Sets of 50 Weighted Sit ups (GHD Sit-Ups)
Rest as needed between sets (aim for unbroken)

Olympic Lifts