WOD 12.01.18

PERFORMANCE

 

STRENGTH

Accumulate 5 min Elbow Plank Hold

Accumulate 3 min Handstand Hold

Accumulate 1 min L-Hang Hold


 

CONDITIONING

For time:

21 Hang Power Snatch 75/55

42 Ring Dips

15 Hang Power Snatch 95/65

30 Ring Dips

9 Hang Power Snatch 115/75

18 Ring Dips

FITNESS

 

STRENGTH

Accumulate 4 min Elbow Plank Hold

Accumulate 2 min Handstand Hold

Accumulate 1 min L-Hang Hold


 

CONDITIONING

For time:

21 Calorie Row

42 Bench Dips

15 Calorie Row

30 Bench Dips

9 Calorie Row

18 Bench Dips

 

*Scale up with a dumbbell

between the legs if

bench dips are easy for you.

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