Tuesday 12-15-15 WOD

The moment you find the perfect partner to share a bar with for a squat session. 

#swolmates #manbum #getyoursquaton

Tuesday 12-15-15 WOD

CrossFit:

A.
15 Min Build to 3 TNG cleans

B.
"DIANE"
21-15-9
Deadlift 155/225 #
HSPU


Fitness:

A.
12 Min EMOM
5 Double Bell C&J 30/50#
5 Pull Ups

B.
Modified "DIANE"
21-15-9
KBS 60/80#
Double Bell Push Press

ADP:

A.
Wall facing handstand holds (HSH). With a partner the goal is to do three sets for max time each set. The goal is to work up to 3 minutes of wall facing HSH per set. Have your partner count a start and finish time for each set. Your rest is while your partner is on the wall.

A.
1 Set of MAX C2B STRICT pull ups

B.
C2B ladder 1-2-3-4-5-6-7.... Up to 12 repetitions. The goal is to finish the ladder in as short of time as possible without breaking during the number you are working towards. Example: If Dirty little Tay Tay is 5 reps in on number 8 for the rung for the ladder and decides to stop to grab a sip of water and file his delicate hands then when he gets back on the bar he must start at rep #1 on the rung of 8.

C.

Bar cycling and efficiency

3 Rounds of
Max TNG C&J 65/95#
2 Min Recovery between rounds.

Do as many TNG C&J without letting go of the bar. When you NEED to let go of the bar start your two minutes of recovery.