WOD | December 20, 2016

WOD:

  Strength:

    12 min Clock...

      5RM FSQ from floor

  Conditioning:

    3 Rounds

    AMRAP 3

      4 x Squat Clean Thrusters (155/110)

      7 x Pull Up Rest 1 minute     

EXTRA WORK:

  Gymnastic Conditioning:

    For Time:

    24-18-12-6

      Push Up (20X1)

      Pistol

  Mobility:

    2 rounds:

      2:00 lax ball smash lower back

      2:00 Childs Pose

 

BOX INFO: 

   In House Comp: 1/28 @ FW