WOD

30.11.17

WARM UP

General & Specific

WOD

AMRAP 12’

5 M / 3 W Strict Pull Ups

10 Push Ups hands Off

30 Double Unders

– 2’ rest

AMRAP 12’

5 M / 3 W Chest to Bar Pull Ups

10 Kipping Handstand Push Ups

15 Box Jump @24”/20”

WARM UP

General & Specific

WOD

AMRAP 12’

5 M / 3 W Strict Chin Pull Ups

10 Push Ups hands Off

30 Double Unders or 75 Single Under

– 2’ rest

AMRAP 12’

5 M / 3 W Kipping Pull Ups

10 Pike Push Ups feet on Box

15 Box Jump @24”/20”

WARM UP

General & Specific

WOD

AMRAP 12’

10 Ring Row

7 Push Ups hands Off

45″ Single Under

– 2’ rest

AMRAP 12’

10 Jumping Pull Ups

7 Walking Push Ups

45″ Box Step Ups

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