19
Dec
W.O.D. Wednesday 12/20/17
Strength/Gymnastic Work – 12 min time cap
For time…
17 Strict Shoulder Press 95/65 Comp RX – Strict HS Pushups (25s/abmat)
Rest 1:00
15 Strict Press
Rest :45
13 Strict Press
Rest :30
11 Strict Press
Rest :15
9 Strict Press
*reminder that strict press means NO KNEE BEND OF ANY KIND
*if time cap hits you, post how many total reps achieved within the 12 minutes
Conditioning WOD – 18 min cap
4 Rounds for time of…
20 Pullups CompRX Chest to Bar
15 Wall Balls 20/14 CompRX 30/20
*Scale Pullups 1:1 Jumping Pullups (no ring rows today)
Post time of strength/gymnastic session and time of WOD!