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WOD - Thursday, 12/14/2017

WU:

5 RFQ:

1 Wallwalk

3 Chin-ups

6 KBs

A. Strength: Strict press (16 minutes)
(mini strict press strength cycle, culminating at the CF total)
9 minutes to Find a 1RM
Then
in seven minutes
3 x 8 @65% of your new 1RM

B. Conditioning (16 minutes)

every 4:00 x 4 rounds

21/15 cal row

3 Wallwalks

50 Double unders

Rest in any extra time.

Record slowest and fastest times

Extra Credit: Do the W.O.W.
For time:

21-15-9

Cal Bike

Burpees over bar

Extra Credit: Mobilize.

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