WOD Mon Dec 30

Strength

5 Sets:
1 Tempo Back Squat @ 5101 (5s down, 1s pause, stand, 1s pause)
2 Back Squats

Set 1: 60%
Set 2: 65%
Sets 3-5: 70%

Work

“Fight or Flight”

AMRAP 20:
20 Wallballs @ 20/14
20 Hang Power Snatches @ 95/65 / 30 Alternating DB Snatches @ 50/35
20 Box Jumps @ 24/20
20 Front Squats @ 95/65
20/15 Calorie Row

CompTrain

“Montoya”

For Time:
15 Strict Handstand Push-ups
15 Strict Chest to Bar Pull-ups

15-12-9:
Row Calories
Bike Calories

15 Strict Handstand Push-ups
15 Strict Toes to Bar

15-12-9:
Row Calories
Bike Calories

15 Strict Handstand Push-ups
15 Strict Pull-ups

15-12-9:
Row Calories
Bike Calories

*get as far as you can before class ends, feel free to come a bit early to warm up these movements and start early