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
