cara jones

12.10.12

10mins to complete 30 Strict Pull-ups (May add weight through sets)

For Time:

30-20-10
Thrusters (115/85)
Bar Facing Burpees
T2B

*18min Time Cap
*Modify as Needed

15mins Handstand Push-up Skillwork

Partner WOD:
For Time:
100 Deadlifts (155/105)
50 Burpee Box overs (24/20)
50 HSPU
50 Deadlifts (245/175)
25 Burpee Box Overs (30/24)
25 Strict HSPU

*21min Time Cap

5×3 Backsquat (:02’pause 1st rep each set)(60-75%)

7min AMRAP:
10 DB C&J (50/35) (alt hands every 5 reps)
8 T2B

*modify as needed

5RFT:
400m run
12 KB swings (53/35)
25 Airsquats

*21min Time Cap

5×3 Push Press (all sets RPE 6-8)(1 weight change)

For Time:

50/40 Cal AB
50 Pullups
50 wallballs (20/14)

*11min Time Cap