WOD

December 18, 2018

 

CrossFit

 

3rnd

30 du/60 su 

20 sit up 

10 ohs @20/15

 

OHS

8-8  @60%

6-6 @70%

For Time

21-15-9

Overhead squats @50/35

Box jumps - SC steps

(int 40/25 sc 30/15)

 

Acc 

curl bar 6x4 rest 1'

 

 

Calisthenics

 

h.p 1' x 4  rest 30"

plank lat 30"x3 

 

tuck front lever 20'' x 3

one leg front lever 20'' x 3 

straddle front lever max"x3 

 

 

1x mu + 4x dip one bar + 2 Pull up      x 4   rest:1'

 

6x pull down

8x tiger push           x3 

 

10 push up 

8 dip ring    x3 

 

6x french press       

6 hspu     x3

 

 

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