Warm up:
2 rounds of:

200m Row
5 Burpees
5 Hang cleans (bar)
5 Front squats
5 Presses
100m Run

Strength:
Work to a heavy jerk

WOD:

3x500m Rows, 1:1 ratio rest between each row. The dampener most go from 6 to 8 to 10. For every 5 seconds that you deviate from your fastest time do 20 burpees.

Post jerk loads, WOD time and number of burpees completed.

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Gymnastics WOD is a great compliment to the MWODs. Last year, GWOD broke down all of the Open WODs and made a series of videos on strategizing each WOD and making each movement precise and efficient.

CLICK HERE to see the master list of each breakdown video. It may take you a day or two to watch them all, but each one is a gold mine of information.

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MWOD #17:

Post results to comments.

Media:
Tuesday WOD, December 11, 2012

One thought on “Tuesday WOD, December 11, 2012

  • December 13, 2012 at 7:37 am
    Permalink

    12 Days of C7 Xfitmas challenge starts today!!
    3,2,1
    25 burpees!!

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