7.12.2017

SWOD
1-Rep Max Weighted Pullup

Partner WOD:
4 stations, each station 5 minute AMRAP
A): KB Swings (53/35)
B): D-Balls (70/50)
C): KB Goblet Squats (70/53)
D): Plate Facing Burpees
1 minute transitions

METCON
AMRAP for reps
EMOM for 16 minutes
Odd minute: 20 wall balls
Even minute: 45 Double Unders
Metcon for Time:
5 rope climbs
Cash-out:
6 minute EMOM
Odd minute: plank
Even minute: sit-ups

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