The workout for 12/13/16 is...                                          

  • By Leslie Friedman
  • 13 Dec, 2016

Check our daily Facebook post to see today's WOD always posted at 4:45am

The workout for 12/13 is...


Rowing Intervals
50/40 Calories for time
Rest 1: 1
40/30 Calories for time
Rest 1: 1
30/20 Calories for time

12 minute Gymnastics skill AMRAP for quality. **This means to move through at a moderate pace, but focus is on quality movement, not for a score:

Movement 1:
Choose one of the following complexes and stick with it the entire
A. 3 Kipping Swings + 3 Kipping Toes to Bar/knee raises + 3 Kipping Swings
B. 3 Kipping Swings + 3 Kipping Pull Ups + 3 Kipping Chest to Bars
C. 3 Kipping Pull Ups + 3 Butterfly Pull Ups + 3 Toes to Bar

Movement 2:
- 20' HS Walk or 2 Wall Walks.

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