WOD 11.12.2016 Saturday

Partner WOD

At 0:00
Back and forth with a partner
6 rounds (3 rounds each)

  • 50 Double Unders (75 singles)
  • 10 Deadlifts, 275/185#

At 15:00
3 rounds for time partitioned

  • 50/40 Cal Row
  • 30 Power Cleans, 135/95#
Core/Accessory

3 rounds

  • 1 min Chinese Plank
  • 12 Weighted Hip Ext w/2 sec pause
Individual WOD

At 0:00
3 rounds for time

  • 50 Double Unders (75 singles)
  • 10 Deadlifts, 275/185#

At 12:00
3 rounds for time

  • 30/20 Cal Row
  • 20 Power Cleans, 135/95#
Core/Accessory

3 rounds

  • 1 min Chinese Plank
  • 12 Weighted Hip Ext w/2 sec pause