Monday WOD 31-12-18
December 30th, 2018
Monday WOD 31-12-18
FITNESS
“Vader”
3 Rounds:
24/17 Calorie Row
21 Wallballs (14/10)
18 Alternating Dumbbell Snatches (35/25)
15 Burpees
OPEN & PERFORMANCE
“Vader”
3 Rounds:
24/17 Calorie Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (50/35)
15 Burpees
Post scores here on Beyond the WhiteBoard.
+ Optional Extra’s in Open Gym.
Strict Ring Muscle-ups
1 Attempt for Max Strict Ring Muscle-ups
Followed By…
30% – 40% – 50% Unbroken Kipping Ring Muscle-ups
200 Double Unders
50% – 40% – 30% Unbroken Kipping Ring Muscle-ups
Gymnastic Conditioning
4 Rounds:
:30 Seconds Max Strict Ring Dips
:30 Seconds Rest
:30 Seconds Max Strict Handstand Push-ups
:30 Seconds Rest
Thank You: http://crossfitnewengland.com/wods-news/ and http://comptrain.co/individuals/home/
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