WOD

December 21, 2018

 

CrossFit

 

3 rnd

10 cal/30 du/60/su

10 swing bar

1o kness push up 

5 pc 

5 push jerk 

 

For Time

100 du/200 su 

7 Squat Clean-and-Jerks @60/35-int 50/30-sc 40/20

50 Push-Ups

7 Squat Clean-and-Jerks 

50 Sit-Ups

7 Squat Clean-and-Jerks 

50 swing kb 

7 Squat Clean-and-Jerks 

50 Pull-Ups

7 Squat Clean-and-Jerks 

100 du/200 su

(int 40-40-40-40 sc 25-25-25-25)

 

Calisthenics

 

Dragon flag max"x4   rest 30"

l-sit 20"x3

 

back lever tuck 20"x3  rest 30"

back one leg 20"x3

back lever adv 20"x3

staddle back lever 10"x3

full max"x3 

 

m.u. 6 x 3

bulgarian dip / dip one arm 8 x 3                 rest 1'

push up in spinta 12 x 3 

 

pull up archer 6 x 3

dip 2 box 10 x 3                                 rest 40"

push up archer 12 x 3

 

squat jump 12 x4 rest 30"

 

 

 

 

 

 

 

 

 

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