WOD 21/12/2017

A. Strength
SKILL/ STRENGTH:
14min OT2min
3x strict Muscle Ups/
6x HS Should Tabs/
9x T2Bar

B. Conditioning

Option A.

For time:
12 muscle-ups
Run 800 meters
9 muscle-ups
Run 400 meters
6 muscle-ups
Run 200 meters

Option B. (for athletes who are able to perform 8 strict Pullups with no break)

For time:
12 kipping C2B
Run 800 meters
9 kipping C2B
Run 400 meters
6 kipping C2B
Run 200 meters

Option C. (for athletes who are not able to perform 8 strict Pullups)
12 strict Pullups
Run 800 meters
9 strict Pullups
Run 400 meters
6 strict Pullups
Run 200 meters

C. Corework
3 sets of Paloff Press 8-10 reps with resistance band

 
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