imageHAPPY NEW YEAR WOD 2015

Goal: try unbroken runs; rest between execises

H – Hang power clean 50/35
A – American KB swing 32/24
P – Push Up – HAND RELEASE
P – Pull Ups – C2B or STRICT (no kip)
Y – your pick squat clean or thrusters 50/35

N – nine hundred metres – Sharp Shop
E – exercise med ball crunch onto shins and backs 1xrep
W – wall ball 10/6

Y – your pick – chest only or stage jump burpee’s
E – elbows to knee
A – alternate split jerks 50/35
R – roman deadlift 50/35

2 – front rack bag lunges lengths
0 – rest
1 – frog leap burpee’s
5 – crawls – bear, gorilla, crab, backwards bear and moko 1 each