AFSCrossFit, Andover-WOD: Monday 8 December

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Part A)

20min rolling Clock

1-10mins

ODDS – Row for Calories

EVENS 20/15/10x KB Swing @24/16

11-20

ODDS – Row for Calories

EVENS – 5x Muscle ups/Pull ups/ring rows

Score is total Calories Rowed

Part B)

Perform Bring Sally Up with Push Ups

UP is press up plank with arms locked out and hands directly under shoulders. DOWN is elbows below 90 degrees with chest and thighs slightly off floor. Go as far as you can – Song is Moby – Flowers

Part C)

10min OMEM

ODDS – 15/10/5 Shoulder to Overhead @60/40

EVENS 15/12/9 Toe To Bar

If you can’t do 9 TTB scale to 15/12/9 Knee raises

Accessory)

Run 3x800m resting 3:00

AFSCrossFit, Andover-WOD: Monday 8 December