11-24-16

Team Wod! Break the work up however you want, but as an added bonus while one teamate works the other teamate will perform a static hold.

4 Rounds 50 Sit-ups (teamate holds plank)

2X Bar complex 12 Deadlift 9 Hang Clean 6 Jerk (teamate holds their bar in front rack)

25 Pull-ups (teamate hangs from the bar)

Recent Posts

See All

12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike