Monday - December 11

December 11, 2017

weekly warm-up

 

Row for Rep

*100m +/- = Wall Balls

*206m +/- = Push-Ups

*78m +/- = KB Swings

*99m +/- = DH Pull-Ups

*101 +/- = Hollow Rocks

 

 

A. HOLIDAY OPEN WOD #4A

*2 mins. DUs

*2 min. rest

*2 min. DUs

(singles do not count)

 

 

B. HOLIDAY OPEN WOD #4B

10 mins.

*est. 1RM bench press (Make sure your spotter knows the rules!)

 

Notes: 

*Score cards will be at the gym. 

*Movement standards will be on your card, make sure you understand everything before the clock starts.  Ask questions if you have any!!

*Scores must be put in the cash box by 7pm on Thursday.

*You many re-do this WoD as many times as you like and submit your best score.

*There will be no judges, judge yourself and be honest!  Count your reps correctly.

 

C.

21-15-9

*sit-ups

*power cleans 135/95 H155/115

 

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