New Year New WOD

31
Dec

New Year New WOD

In Teams of 2

WOD 1 – Take 10 Minutes to find a 12 rep max Front Squat.  Prior to each attempt, partners must complete 31 Double unders.

WOD 2 – AMRAP in 20:17 Minutes:

•31 Push Press (95/65 lb) (scale down to dumbbells, scale up to 135/95)

•31 Pull-Ups (scale down to ring row, scale up to CTB)

•31 Situps (scale up to T2B)

•31 Thrusters (95/65 lb)

•31 Lunges (with DB)

•31 Push-Ups (scale up to HSPU)

•31 Kettlebell Swings (Blue/Red)

•31 Goblet Squats

•31 Hang Power Cleans (95/65)

•31 Calories on Rower

•31 DB Snatches

•31 Burpees

At the end of 20:17, partners move immediately in to 2017 inches of box jump overs (if using 20 inch box, 100, if using 24 inch – 84, if 30 inch – 67)

AMRAP in 20

365 meters on Bike

18 Wall Balls (20/14)

1 Clean and jerk (165/105) (scale up to 205/135 or down to 115/85)

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