Team WOD: Chipper: Row, Kettlebell Swings, Double Unders and Overhead SquatsChipper: Row (Cal)s, Kettlebell Swings, Double Unders and Overhead Squats
For time: 150 Row (Cal)s 150 Kettlebell Swings, 53/35 lbs 300 Double Unders 150 Overhead Squats, 75/55 lbs
* As a team of 2 complete for time. Alternate work/rest with your partner.
Advanced RX: Power Snatch 1-1-1-1-1Power Snatch : 1-1-1-1-1
Power Snatch 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.
3 RFT: Rows and Power Snatches3 RFT: Rows and Power Snatches
3 rounds for time of: Row, 750 m 10 Power Snatches, 135/95 lbs Rest 2 mins
Checkout WOD: Toes 2 Rings, Muscle-up + Ring Dips, Handstand WalkCheckout WOD: Toes Through Rings, Muscle-ups, Ring Dips, Handstand Walks
5 rounds for time of: 3 Toes Through Rings 1 Muscle-up 2 Ring Dips 12 ft Handstand Walk *Complete 2 ring dips at the top of the MU. Post total time.
Nothing assigned for December 29, 2018