WOD 12.4.13 Thursday

A. STRENGTH

EMOM for 6 minutes

  • 6 Dead Lifts (155/105)

Rest 2 minutes—– Then:

EMOM for 6 minutes

  • 10 1-arm KB Swings (heavy) per side

B. METCON

AMRAP 8

  • 5 Front Squat (135/95)
  • 10 box jump overs

C. SKILL

3x:

  • 20 sec: Chin over Bar Hold
  • 20 sec: Support hold on rings
  • 10 Grasshoppers
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