WOD FOR DECEMBER 4, 2018

December 8th is THIS WEEK! Please make sure money is in ASAP so we can get an accurate head count. Thank you!

Today is day 2 week 3 of our 6 week wall ball challenge

35 Unbroken wall balls

This week you will not know which workouts you will be doing until only moments before.

The coach will flip a coin for each of you individually to determine which workout you will have to do…Enjoy and good luck!

Option 1: (heads)

4 Rounds for time of:

10 Thrusters (115/75) *1 sec pause at the top of each rep

20 Pull ups

400m run

Option 2: (tails)

18 Minute AMRAP:

25/18 Cal bike

10 Clean and jerks (135/95) *1 sec pause at the top of each rep

20 Push ups

OVERFLOW:

Every 8 minutes, for 24 minutes (3 sets) of:

500m row

25/20 Strict HSPU

400m run

*If you cannot finish the set within 6 minutes, reduce the number of reps.