21
Dec
Hold On (12-22-17)
Skill: Review/Set-up the Stations
Strength: With a running clock, 16 minutes (45s W; 15s R/T):
Station 1: Close Grip Bench Press
Station 2: Seated DB Press
Station 3: Barbell Pendlay Row
Station 4: Barbell FR Box Step Ups
*Execution: Pick a number for each working segment; share stations
WOD: For time:
-65 Thrusters
*Each time you break, you owe: 5 Bar-over-burpees and 5 Dips
L1: 135/95, BOB, Ring Dips
L2: 95/65, BOB, Ring Dips
L3: 75/55, BOB, Box Dips
L4: 50 DB Thrusters, Box Dips, Regular burpees