WOD - Wed 17th Jan


Metcon

For time:

5 rounds of:

7 Thrusters 35/25

7 Bar facing burpees

-Rest 2:00-

5 Rounds of:

9 Thrusters 35/25

9 Chest to bar pull-ups

-Rest 3:00-

3 Rounds of:

7 Thrusters 42.5/30

7 Bar facing burpees

-Rest 2:00-

3 Rounds of:

9 Thrusters 42.5/30

9 Chest to bar pull-ups

[30 min cap]

Conditioning

For time:

21-15-9-15-21 reps:

Cal Assault bike

Box jump 30/24”

*Scale height as needed! Safety first!

Competition

Gymnastics:

AMRAP in 10:

5 Strict handstand push-ups

10 Push-ups

15 GHD sit-ups

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