FRIDAY DECEMBER 2nd,2016

WARM UP

3X

200 m Run

10 SHPT

10 OHS

10 Shoot Thrus

5 BAR Taps

10 Step Up

10 Goblet squats

 

 

 

WOD

“Nutts”

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 /24inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb /25 plate

 

ACCESSORY

5X 10

Hallow Rock

Barbell Goodmorning

DB OH PRESS

 

 

 

 

 

 

 

 

 

 

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