WOD

December 20, 2018

 

CrossFit

 

3rnd

30" hp

10 dl @20/15

10 knees push up 

10 push press 

 

For Time

21 Dl @80/50- int 70/40- sc 50/30

15 Burpees

15 Dl 

15 Burpees

9 Dl

15 Burpees

 

rest 5'

 

Amrap 9'

6 hspu

6 GTOH  @40/25

 

Acc

french press db 8x3 rest 1'

 

Calisthenics

 

accumulate

1 rnd

2' hp

20 strict t2b

1' superman

30 twisting windmill

 

hf front 20"x3  rest 20"

hf laterale 20"x3 

hf lateral crunch 6x3 

to front to lateral 6x3 

 

pull up isom 20"x3   rets 40"

pull up narrow  6x3

pull up rev 6x3

 

push up isom 20"x3

push up diamond 10x3

push up alligator  8x3

 

dip isom 20"x3

french press 6x3

tiger push 8x3

 

hspu 6x4  rec 35"

 

 

 

 

 

 

 

 

 

 

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