WOD 12/17

Performance – Fine Tune Phase Week 3 of 3

A.10:00 Alt. EMOM
Even: Dips 8
odd: Pull-ups 8
*add weight to either exercise as needed, goal is unbroken for all sets

B.5 Rounds
5 Power Cleans to Overhead @ 135 lb, 95 lb
10 Burpee Box Jumps @ 24”, 20”
*time recorded

Foundations
Skill
Burpee

A. Chin up or Chin over Bar x2-4 or 30 secs x 4

3 Rounds
500m Row
Rest 2 mins
30 sec AMRAP
Burpee
Rest 2 mins

“If we do not plant knowledge when young, it will give us no shade when we are old.” –Lord Chesterfield