Saturday, Dec 31st, 2016

ny

Please be safe everyone and have fun!

We will see you next year!

Warm Up

2 Rounds NFT of:

250m Row
10 Scorpions
:30 Handstand Hold
10 Pass Throughs

A) Strength/Skill

Pick Teams and Warm Up

 

B) WOD

In teams of 4, complete 4 rounds “relay style”

1 Rope Climb
10 DB Squat Clean Thrusters 35/25
20 Box Jumps 24/20
30 Abmat Sit Ups
40 Dubs

** In relay style, the next team member cannot start until the team member immediately in front clears the station. The first team member cannot start the next round until the last team member finishes the prior round.
** 30 minute cut-off.
** No more than 1 box and 2 sets of dumbbells per team.
** Sub 3 rope pulls for 1 rope climb.
** Full hip extension on top of the box.
** Sub 80 singles for 40 doubles.