WODs for Monday, 12/12/16

15
Dec

WODs for Monday, 12/12/16

Strength: Deadlift Handstand Hold or Handstand Push-ups

Met-Con:

*Same weight for all movements* 21 – 15 – 9 Run 200m Thrusters 15 – 12 – 9 Row for Calories Hang Cleans (squat) 12 – 9 – 6 Burpees over Bar (bastards) OHS

Stretch: Full Body Stretching Series #5

KB WOD:

Amrap – 3 minutes 10 Single Arm Swing – 5L/5R 10 Lunges – 5L/5R Rest 1 minute Amrap – 3 minutes 5 Burpees 10  1/2 Rotation Switch Rest 1 minute Amrap – 3 minutes 5 Slamballs 10 Hand Release Swing Rest 1 minute Amrap – 3 minutes 5 Box Jumps or Step Ups 10 Power Swings

Then: 8 Round Tabata

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