WOD 09.12.16

PERFORMANCE

CONDITIONING

TEAMS OF 2 FOR TIME:

Cash in: 200 Double Unders

6 Rounds* of “X”

30 Calorie Row

4 Rounds* of “X”

20 Calorie Row

2 Rounds* of  “X”

10 Calorie Row

Cash Out: 200 Double Unders

 

“X”= 7 Pullups + 7 Thrusters 75/55 + 7 Burpees

*Alternate complete rounds

FITNESS

CONDITIONING

FOR TIME:

Cash in: 300 Rope Jumps

3 Rounds of “X”

21 Assault Bike Cals

2 Rounds of “X”

15 Assault Bike Cals

1 Round of  “X”

9  Assault Bike Cals

Cash Out:300 Rope Jumps

“X”= 7 Jumping Pullups + 7 WBS + 7 Burpees