WOD

December 22, 2018

 

CrossFit

 

3rnd

20" hp

10 knees push up 

10 lunges

10 squat 

 

5rft

20 push up hr 

20 single-arm overhead lunge db

20 sit up 

50 squat 

(int 4rnd sc 3rnd)

 

ACC

shoulder press db   rest 1'

10-10

8-8 

 

Calisthenics

 

1' hp x3  rest 30''

6 dragon flag x3

8 stric t2b x3

10 v-up x3

 

skill german hang 10'

 

rnd

pull up       20 | 15 | 10

push up     40 | 30| 20

dip              20 | 15 | 10

squat          40 | 30| 20

 

alterna il grip

 

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