Friday, Dec. 8, 2017
We’re still impressed by all of your PRs from last week! Let’s finish this year strong!
120817 WOD
A. 9:00 EMOM
Min 1) 0:30-0:45 jumping jacks
Min 2) 0:30-0:45 handstand hold / handstand shoulder taps
Min 3) 0:30-0:45 arch hold / rock
B. Four sets of:
Romanian deadlifts x 4-6 reps @21×1
Rest 30 seconds
Handstand push-ups x 12-15 reps
(consecutive or accumulated) sub: inverted off feet / knees on box or L-seated DB presses
Rest 2:00
C. In teams of two, partners alternate rounds to complete five rounds of:
5 hang power cleans (155/105)
100-meter sprint
*Optional solo workout
Metcon by CrossFit Invictus