131221:
0900 Solo WOD
A. EMOM 20:
Even – 3 bench press (80% will be a good place to start
Odd – 15 kettlebell swings (as heavy as you can unbroken)
B. 6 x 80m speed sled pull and/or push
1000 Team WOD
Teams of two:
A. Each athlete completes
10-9-8-7-6-5-4-3-2-1 of pull-ups while parter completes max reps DU. Rotate each round.
-then immediately-
10-9-8-7-6-5-4-3-2-1 of KBS (70#/55#) while parter completes max reps abmat sit-ups.
B. 6 x 80m partner prowler pushes “heavy”
