WOD for Wednesday, 12/9/15:
AMRAP for 10 minutes:
10 lunges (95#/65#)
10 handstand push-ups
AMRAP for 10 minutes:
10 lunges (95#/65#)
10 handstand push-ups
3 rounds:
AMRAP for 4 minutes:
2 overhead squats (115#/85#)
2 chest-to-bar pull-ups
rest 2 minutes
*add 2 reps per movement, per round
5 rounds:
400m row
12 hang squat cleans (135#/95#)
12 handstand push-ups
EMOM for 14 minutes:
ODD: 30 double unders
EVEN: 5 muscle-ups (10 C2B pull-ups)
AMRAP for 10 minutes:
30 wall balls (20#/14#)
15 toes to bar
alternating tabata:
row for calories
burpees
power snatches (75#/55#)
3 rounds:
500m row
15 box jumps (30″/24″)
10 push press (135#/95#)