Wednesday December 16th

15
Dec

Wednesday December 16th

2 Rounds
12/8 Calorie bike
10 Hollow Rocks
8 V-Ups
6 Muscle Cleans
* *Light-to-moderate weight
*40 minute total time on the wod, lets hustle.

We will give you a few minutes to get ready for the wod and go over power cleans. Choose your progressions for the toes to bar and find a spot. If you can do a few toes to bar don’t abandon them. Start with them and switch to knee raises.

Pepper Watts”
AMRAP 4:00 x 5
7 Power Cleans
8 Toes to Bar
7 Power Cleans
8 Toes to Bar
Max Calorie in remaining time
Rest 3:00
Barbell: 135/100lbs
If you complete 160/110 calories, you may stop. make note of the total time on the clock if you get to that point and put that in your notes of your score.

Extra
AMRAP 3 Minutes x 3 Run 300m
Max HSPU* in remaining time
Rest 3:00 between
AMRAPs
*R1: Strict HSPU
R2: 2/1“ Deficit Kipping
HSPU R3: Kipping HSPU

This can be done with regular push ups as well.
R1 regular push ups
R2 deficit push ups
R3 Push ups on an incline.