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WOD

12
Dec

Thursday 12/13/18

12 Minutes of Gymnastic Skill Work
1 Minute On/ 1 Minute Off
Handstand Hold
Negative HSPU/Tempo
:30 Max Effort HSPU w/ :30 Hold
Freestanding Hold/HSPU
Rest 2 Minutes
14 Minute AMRAP
6 DB Z-Press 45/35
8 Cal Ski/Bike/Row
14 Wall Balls
6 Burpees
8 Prone Rows
Ladies
12 Minutes of Gymnastic Skill Work
2 Minute On/ 1 Minute Off
Athletes Choice Between AMRAP of:
8 Pistols
8 Pull Ups
or
10 Step Downs
10 Strict Pull Ups
Rest 2 Minutes
14 Minute AMRAP
10 Push Ups
20 DB Single Leg Romanian Deadlifts
10 DB Strict Press
10 DB Front Rack Cossack Squats