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December 30, 2014

30
Dec

December 30, 2014

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WOD

Strength – Bent Over Rows

Health – 4×6

Fitness/Performance – 5×5 As heavy as possible with good form

then

Weighted Ring Dips

Health – Box Dips – 4×6

Fitness/Performance – 5×5 As heavy as possible

 

Met Con – 4 Rounds for time

Health – 15 Wall Balls 14/10

10 Situps

1 min Rest

 

Fitness – 20 Wall Balls 20/14

10 V-ups

1 min Rest

 

Performance – 20 Wall Balls 20/14

10 Toes to Bar

1 min Rest