WOD FOR DECEMBER 11, 2018

Hey everyone. Just a reminder to order your winter apparel by TODAY, so we can have the order in before Christmas. Thank you so much and we hope you all love the new designs and swag!

Today is day 3 week 4 of our 6 week wall ball challenge

40 Unbroken wall balls

A)

3 sets:

10 Strict pull ups

10 Up right rows (right)

10 Up right rows (left)

20 GHD sit ups

B)

“Stormbreaker”

For time:

50 Cal bike

50 Wall balls (20/14)

100 Double unders OR 100 singles on each leg OR scale down the number of doubles

50 Dead lifts (185/135)

800m run

OVERFLOW:

3 Rounds for time:

50 Air squats

20 Burpees

rest 5 minutes then,

5 Rounds for time:

7 TTB

1 Rope climb