December 31, 2015

WOD

Strength – Deadlifts

Health – 5×5

Fitness/Performance – 3RM, [email protected], [email protected]

then

Pullups + Ring Dips

Health – 3 x ME Hold + Negative

Fitness – 3 x ME Strict

Performance – 3 x ME Strict Muscle Ups + Ring Pull Ups + Transitions

Met Con – 3 Rounds for time

Health – 10 Knee Pushups

20 Kettlebell Swings 35/18

30 Box Jumps 16/12

40 Air Squats

Fitness – 10 Pushups

20 Kettlebell Swings 44/26

30 Box Jumps 20/16

40 Air Squats

Performance – 10 Pushups

20 Kettlebell Swings 53/35

30 Box Jumps 24/20

40 Air Squats