December 2, 2015

December 2, 2015

dynamic :
5 minute circuit
a) barbell shoulder to overhead x 6
b) lunges x 10
c) pushups x 6
d) air squats x 8

mobillity :
a) tricep smash

 

team wod
for time :
100 strict press (100/70)
200 wall ball (20/14)
150 push press (100/70)
100 handstand pushups
+
completion of 5000 meter row


notes :
- rx = 4 person team
- rx + = 3 person team
- one teammate rowing at all times.
- if chipper is completed before 5000 meter row, team must work til row is completed.
- partition as desired.
- 40 minute time cap.
- sub 2:1 pushups for handstand pushups


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