The workout for 12/8/16 is...                                         

  • By Leslie Friedman
  • 08 Dec, 2016

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

The workout for 12/8 is...

4 Rounds of 12 Reps: Alternating Back Rack Lunges (12 total). Taken from the rack and as heavy as possible while not compromising form/ROM. Between each set, do 1 set of max effort strict pull ups (or strict muscle ups/false grip ring pull ups). Rest as needed between sets

8 minute AMRAP:
- Waiter Walk down/back x2 (53/35) 1x right arm, 1x left arm
- 8 Jumping Lunges (R/L = 1)
- 8 Strict Ring Dips

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