Last WOD of 2017!
Warm up:
Warmy+
Xfit WOD:
Teams of 2 complete each station with each athlete preforming the Rx’d rep count within 7 minutes per station. Penalty is assessed at the end of the WOD, if Rx’d rep count wasn’t achieved, 10 burpee box jumps per athlete per station that wasn’t completed.
Station 1;
18, 12, 6 of;
Thrusters (75/55)
Pull ups
Station 2:
20 Push ups
20 Air squats
20 Sit ups
20 Box jumps (24/20″)
20 dips
Station 3;
30 front squats (95/65)
30 Push presses (95/65)
30 DU’s (3:1 singles)
Station 4;
2 rounds of;
Lunge down, partner lunges back (BW only)
20 Wall Balls (20/14)
Station 5;
AMRAP in 7 minutes of;
15 SDHP’s
15 HRPU’s
15 Power cleans (95/65)
**no penalty is assessed at station 5
***there’s no rest between stations. If you finish before time cap that’s your rest period.
****one athlete works at a time
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