WOD - Dec 8, 2016

A1. Yoke walk – accumulate 300ft

A2. Farmers carry – accumulate 300ft

*build to heaviest each time you do a round

 

B1. Zercher carry w/stone – accumulate 200ft

B2. DB death march – accumulate 200ft

+

16min EMOM

1 – 5 stone to shoulder

2 – 2 rope climbs or 1 legless rope climb

3 – KB front rack walking lunger 55/35# per hand

4 – 10/8 cal row

 

 

FIT CLASS

Warm up

Jog

High knees/butt kicks

Quad/hamstring stretch

Lunge/lateral lunge

+

Shuttle sprints

+

3 rounds

10 V-ups

10 tuck ups

10 hollow rocks

10sec hollow hold

+

2 rounds for quality

10 candlesticks – 5/per leg

10 sec handstand hold with spotter/wall/box

+

10-9-8-7-6-5-4-3-2-1

Wallballs @ 20/14#

50 DU/100 single unders in between each round