WOD – 12/27/2014

Warm-up (10-15 min):

-24 Single Under
-24 Double Under
-16 Jumping Jacks
-8 each: Squat, Push-up, Pull-up, Sit-up
-60s Static Holds (varies by day)
-Stretch

WOD:

Strength:

a) Pull-up 10×1
b) Push-up 10×1

Met Con:

“Fight Gone Weird!”
3 rounds for points
-Sumo Deadlift High Pull (75/45#)
-Box Jump (20″/step-up)
-Power Snatch (75/45#)
-Pull-up
-Row

Method:
-Rotate stations every 1 minute
-One minute rest after last station each round
-Weights/Box Jump: 1 point per rep
-Row: 1 point per calorie

Cool Down:

Stretch