WOD: December 11th, 2017

Back Squat

Back Squat
Work up to a heavy triple, then a heavy double, then a heavy single for today (not max)
*20 min time cap

WOD

Chipper, for time
Fitness
600m run
60 barbell pull ups or ring rows
600m run

Scaled
800m run
60 jumping C2B pull ups
800m run

RX
800m run
60 unbroken* pull ups
800m run

*200m penalty run everytime you drop off the bar

*14 min time cap for pull ups, everyone must run the last 800m even if they havent finished the 60 reps

Accessory/ROMWOD

1.
Accessories, 5 RNFT
10 hollow rocks
10 v-snaps
10 sec. weighted plate hold
10 1/2 v-ups*
— rest 1 min —

*only bringing legs (still in a straight line fashion) half the normal distance of a v-up, keeping hands behind head.

2.
ROMWOD