12.31.16 Happy New Years 2017 WOD

New Years Schedule:

SATURDAY DEC 31ST: 9AM ONLY

SUNDAY JAN 1ST: CLOSED

MONDAY JAN 2ND:  9AM ONLY

WOD:

For Time

Do 16 of each movement.

H – Hang power clean 135/95

A – American KB swing 32/24

P – Push Up – HAND RELEASE

P – Pull Ups – STRICT

Y – Your Pick Thrusters or Squat Clean and Jerk 135/95

N – N- Verted Burbees

E – exercise med ball crunch onto shins and backs 1xrep

W – wall ball 20/14

Y – your pick – KB c&J or KB Snatch (53/35)

E – elbows to knee

A – alternate KB split jerks 53/35

R – roman deadlift 135/95

2 – front rack bag lunges 30ft lengths

0 – rest

1 – Plank Walk Length 30ft

7 – crawls – bear, gorilla, crab, 2 - 30ft each then do 1 30 ft of Backwards Crab