Thursday 3rd December - WOD Results

Fitness
A) 5 Sets:
Bent Row x 4-6 reps @ 2111.  Rest 1 min
Russian Swings x 20 reps.  Rest 1 min
B) 3 sets for times:
20 Toes to Bar / 30 Knees to Chest / 40 Sit Ups
20 Over Box Jumps
Rest 2 minutes between sets.
Record all 3 times. Goal is consistency (work @ 80-90% on first set)    

Performance
A) 5 Sets:
Weighted Pull Ups x 2-3 reps @ 21X1. Rest 1 min
Russian Swings x 20 reps.   Rest 1 min
B) 3 sets for times:
20 Toes to Bar
20 Over Box Jumps (24/20”)
Rest 2 minutes between sets.
Record all 3 times. Goal is consistency (work @ 80-90% on first set)