WOD - Dec 10, 2018

A1. Strict press - 5x3
A2. DB double bent over row - 10x3
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”12 Tests of fitness” WOD 2
5 min AMRAP
10 Ring or bench dips
10 Power cleans
-rest 3 mins-
5 min AMRAP
10 KB swings
10 HSPU or seated DB press

Rx - 135/95#, 70/55#
MRx - 95/65#, 44/24#
Teens - 75/55#, 35/18#

Sport
A1. False grip ring pullup - 5-7x4
A2. Strict ring dip - 6-8x4
A3. Kip swings on rings with band between feet - 7-10x4
B. Jerk Balance - 3x5
C. Split jerk - 3x4 starting at 65%