Wednesday – 211215

Wednesday – 211215

SWOD

10 minutes of work on Rings (no Muscle Ups)
examples:
– Skin the Cat
– Front/Back Levers
– Inverted Hang
– Leg Raise to Inverted Hang

*Just have fun on the rings!

WOD

3 rounds not for time of:
20 Step Ups w/ DB Curl and Press
20 Push Ups on the Rings @ 1212
20 Seated Band Row @ 1212
10 Ab Walkouts

……….

BURN

Complete as many reps as possible in 7 minutes of:
Row 1000/800m
Max rep Wall Ball Shots in remaining time

Complete as many reps as possible in 7 minutes of:
Row 1000/800m
Max rep KB Swings in remaining time

Complete as many reps as possible in 7 minutes of:
Row 1000/800m
Max rep Devil’s Press in remaining time

Note: No rest between parts, score is total reps of Wall Balls, KB Swings, and Devil’s Presses

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WOD