WOD 12.16.15

CrossFit Silos – CrossFit

Weightlifting

Shoulder Press (5 EMOM 5 mins, press at 75% of 1RM)

You get the whole minute, re-rack if needed.

Metcon

12 Days are coming (Time)

3x through –

12 Toes to Bar, 11 Dead-lift 185/135, 10 Double Unders, 9 Push-ups, 8 GHD Extensions, 7 Pull-ups, 6 Wall Balls 20/10, 5 Cleans 135/85, 4 Rope Climbs. One barbell.

RX + = clean 185/135

Share the rope every other climb if someone is waiting, be fast on the GHD.

Cool Down

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