December 12, 2017

Posted Dec 11th, 2017 in WOD

A. 20:00 Skill work
Development
- 10-20 sec hold top and bottom ring support
- 10 beat swings
- 10 double kettlebell front rack lunges
Fitness
- 10 ring dips
- 3-5x (pull up + toes to bar)
- 10 pistols
Performance
- 3-6 muscle ups
- 5-7x (pull up + toes to bar)
- 10 weighted pistols

B. 'FGB' style
3x 1:00/station
- assault bike calories
- ball slams
- toes to bar
- box jumps