Wednesday 122315

WOD:

BBGYMNASTICS:
6 min EMOM: 2 Hang Squat Cleans @75% + 5 Burpees.

STRENGTH:
Shoulder Press – 5 x 1 @90%
-This is NOT a 1RM effort. You may go heavier but stay within 5-10# of your max. No fails. Rest 2 minutes between sets

My Christmas gift to you…
METCON A:
“The 12 Days of IronGrip”
1 Clean & Jerk @ (205/115)
2 Muscle ups (Muscle ups)
3 Box Jumps (30/24)
4 Hang Squat Snatch (115/75)
5 Bar Facing Burpees
6 Push Press (115/75)
7 Weighted Lunges (front rack) (115/75)
8 Toes to Bar
9 Wall Ball (20/14)
10 Ring Dips
11 HSPU
12 Front Squats (185/105) (no racks)

*Notes: Clean & Jerk may be any style. Muscle-Ups can be performed on rings or bar. HSPU are head to floor (no need for Open standard), and kipping is allowed. Racks ARE NOT allowed at all. Complete just like the song.

INTERVAL WORK:
4 Rounds
20 Assault Bike Cal
20 KB Swings (70/44)
*Rest 1 minute

ENDURANCE WORK:
4×100′(30m) touch and go sprint (400′ (120m) per round) x8
*Rest 1 min between efforts. Go hard. Hang tough when it slows down.

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