January 4th, 2017

screen-shot-2017-01-03-at-8-58-26-pm

Last WOD of 2016 and First WOD of 2017

Today’s WOD

EMOM x 9

Min 1 – Muscle ups/Pull ups and dips

Min 2 – Handstand walk/hold

Min 3 – Pistols

+

3 Rds For reps:

90 sec row – cals

90 sec Ring dips

90 sec Burpee box overs @ 24/20”

90 sec REST

Notes:- skill work, followed by 90 sec stations, challenge yourself, push yourself, exceed!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s