*Winter Sniffels Here

WOD:

1) AQAP:

12-9-6 Hang Squat Cleans 225/155

24-18-12 Bar Facing Burpees

Rest as needed.

2) “Open 14.4” – 14 minute AMRAP:

60 Calorie Row

50 Toes-to-bar

40 Wall Balls 20/14

30 Power Cleans 135/95

20 Muscle-ups

Rest as needed.

3) 3 rounds AQAP:

1000m Assault Bike

20 Strict Handstand Push-ups

10 Alternating Dumbbell Snatch 100/70

Rest as needed.

4) Bar Dips: 5 sets of 5

Rest 2-3 minutes between sets. Heavy as possible.

5) Pausing Chest-to-bar Pull-ups: 7 sets of 3

Rest 90-120 seconds between sets. Use assistance as needed.

6) Abmat Sit-ups: 100 for time

Keep track of time and breaks to complete.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Some additional good listening