Wednesday December 21, 2016

Today we are testing your upper body body weight movements 3 minutes at a time. And think of the metcon as just moving at about 80% effort, the real tests are A-D today.

SOD:
A. 3 min max Hand Stand Push Ups (HSPUS)
Rest 60
B. 3 min max Chest To Bar Pull Ups (CTB pull-ups)
Rest 60
C. 3 min max Muscle Ups (MUS) <dips for those w.out MUS>
Rest 60
D. 3 min max Double Unders (DUBS)

WOD: 15 min AMRAP at 80%
Single Arm Farmers Carry down and back (70/53)

Single Arm Farmers Carry down and back other arm
10 Box jumps
10 Hand Release Push Ups (HRPUS)
Plate overhead lunge walk down and back (45/25)