WOD: December 9th, 2017

WOD

AMRAP, 12 mins
Fitness
5 Deadlift 95/75lbs
7 Knee Raises
9 wall balls 10lbs

Scaled
5 Deadlift 155/105lbs
7 K2E
9 wall balls 14/10lbs

RX
5 Deadlift 225/155lbs
7 T2B
9 wall balls 20/14lbs

Gymnastic/Skill/ROMWOD

1.
Gymnastics, 5 RNFT
30 second HS hold against a wall
followed by a 30 second static hold at the bottom of the squat

2.
Double Under/Power Jump Pyramid
Option 1
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Option 2
10-20-30-40-50-40-30-20-10
Option 1 or 2 can be done with Power Jumps or DU’s.
Complete the pyramid with no missed attempts before you move on to the next option.

3.
ROMWOD