WOD for Friday, Dec 28, 2018

Strength 28-12-2018

Max Burpees in 60s

Then,

10 Minutes practice of;
Handstands
and
L-Sit

Conditioning 28-12-2018

EMOM 20:00
Minute 1: Burpees: 50% of Max Set for all rounds
Minute 2: 30m each Single Arm Front Rack Carry @24/16kg
Minute 3: 6-10 Strict Chin-ups
Minute 4: 15 x Sumo Deadlift High Pull @42.5/30kg

Rx+: Ring Pull-ups x 8-12 in place of strict chin-ups

Extra Credit 28-12-2018

Bicep 21s: 3 x 7 each. Rest 60s.

Open Gym

Make a note of your achievements in 'Open Gym'

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