2016-12-14 WOD

WARM
std warmup

MAIN

A. 4 rounds for time, 8 min cap
{
8 box jumps 24"
10 GHD situps (subbed for T2B)
12 PushPress 95# (Rx was 115#)
}
time: 6:35

5 min rest

B. 4 rounds for time, 8 min cap
{
6 Power Clean 115# (Rx was 135#)
12 burpee over bar
24 DU

}

time: 8:50

I added:

C. 4 rounds not for time

{

1 MU

1 HSHold, ~20s

}

D. not for time:

{

3 Dragon flag negatives

1 back bridge, ~5 second

2 Dragon flag negatives

1 back bridge, ~5 second

1 Dragon flag negative

1 back bridge, ~5 second

}