WOD: December 16th, 2017

WOD

Fitness
5 rounds, for time
15 box jumps 16/12 inch
12 barbell pull ups
100m odd object carry, push, or pull.

Scaled
5 rounds, for time
15 box jumps 20/16 inch
12 jumping pull ups
100m odd object carry, push, or pull.

RX
5 rounds, for time
15 box jumps 30/24 inch
12 pull ups
100m odd object carry, push, or pull.

Odd Object Options
Sandbag carry, farmers carry, plate carry, prowler push, sled pull or barbell carry.

Gymnastic/Skill/ROMWOD

1.
Gymnastics, every 2 mins
18 mins:
A: ring dips 6 – 8 reps
B: Alternating Pistols x 12-20 reps
C: L-Sit Hold x 30 seconds accumulated time

2.
ROMWOD