12.14.2016 WOD

A. Mobility

B. Warm-up
“Coaches Choice”

C. WOD

Teams of 2

1600m row (break-up anyway you like)
Followed by 8 rounds (I go, you go) of
21 double-unders
15 push-ups
9 hang clean (135/95)
6 strict pull-ups (Rx+ 3 muscle-ups)

800m row (400m each athlete)
Followed by 4 rounds of
21 dubs
15 push-ups
9 power clean(from the ground)
6 strict pull-ups (3 mu)

400m row (each athlete rows 200m)
Followed by 2 rounds of
21 dubs
15 push-ups
9 clean & jerk
6 strict pull-ups (3 mu)