WOD / TUESDAY, DECEMBER 11

Strength

Weighted Pull-ups: 3-3-3-3-3

Rest, then...

AMRAP in 14:00 of:

21 Burpees

14 Pull-ups or 7 Bar Muscle-ups

7 Handstand Push-ups

Competitors

1. Strength

2. WOD

Bar MU & Strict HSPU

3. Aerobic

3 rounds of:

250m Row

Rest 1:00

500m Row

Rest 1:00

750m Row

Rest 1:00

4. Gymnastics

Death By Strict Ring Dips: 1 rep the first min, 2 reps the second min, 3 reps the third min, etc until you fail.

Rocco Di Jerlando