Friday, Dec. 16, 2016

Willy’s wife, Tracy, brought this ornament on Thursday. It’s hilarious! We are loving each of your ornaments. Keep ’em coming!

121616 WOD

A. Three sets of the following:

Good mornings x 10 – 15 reps

Rest 60 seconds

Weighted front plank x 1:00

Rest 60 seconds

Strict chin-ups x 6 – 8 reps @ 41×1

B. 3:00 AMRAP

5 deadlifts (225/155)

10 toes-to-bar

30 DUs

Three rounds, resting 2:00 between each. Pick up subsequent rounds where you leave off. Record rounds and reps.

>> On-Ramp

3:00 AMRAP

5 KB deadlifts

10 leg raises / tucks

60 single-unders

Three rounds, resting 2:00 between each. Pick up subsequent rounds where you leave off. Record rounds and reps.

C. Optional cash-out

1K row