Wednesday, Dec. 7, 2016

“Warning: Exercise has been known to cause health and happiness.”

120716 WOD

A. 200 double-unders or 400 single-unders

EMOM 5 sit-ups

5:00 time cap

B. Single-arm DB presses

4 x 8 / side

Superset with 5-8 strict supinated pull-ups @40×1

Rest 1:00 between rounds

C. Four rounds for time:

10 OHS (95/65)

15 strict sit-ups (hands behind head)

30 DUs

>> On-Ramp

Four rounds for time:

10 PVC OHS or FS

15 crunches

60 single-unders

D. Optional cashout

4:00 Tabata row sprint for calories