WOD - Dec 15, 2016

A1. Farmers Carry – building 300ft
A2. Yoke walk – 300ft
B1. Backwards sled pull – 100ft
B2. Plate pinch @ 45/35# – 45 sec.
+
EMOM 18
1- Overhead walking lunge – 5 steps per leg @ 95/65x3 *scale to 135/95#
2- L-sit hold – 20 sec.
3 - Zercher walk – 100ft
4 - 5 strict pullups *scale up to weighted
5 – 8/6 Cals AB *ARMS ONLY
6 – 5 stone to shoulder

FIT CLASS
X-band walks
Banded good mornings
+
3 rounds
10 KB goblet squats
10 KB swings
10/side KB push press
+
2 rounds
L-sit hold – 30 sec.
1 foot/1 arm plank – 30 sec. per sides
Arch hold – 30 sec.
+
Row bike ski surprise:
EMOM 16
1 – 50 sec. row
2 – 50 sec. bike
3 - 50 sec. ski
4 – 50 sec. KB farmers hold *heavy