Black/Blue/Grey WOD
“And Then…”
For Time:
30 Toes-t0-Bar (Toes-thru-Rings) (Hanging Knee Raises) (Leg Raises)
15 DBell Snatches, Alternating (70/45) (50/35) (40/25) (30/15)
3 Wall Walks (Halfway up) (Inch Worms)
20 Toes-t0-Bar
10 DBell Snatches
2 Wall Walk
10 Toes-to-Bar
5 DBell Snatches
1 Wall Walk
REST 5 Minutes
15 DBell Clean & Jerks, 1 Arm Alternating (70/45) (50/35) (40/25) (30/15)
9 Bar Muscle-Ups (Chest-to-Bar Pull-Ups) (Pull-Ups) (with Bands) (Ring Rows)
3 Wall Walks (Halfway up) (In Worms)
10 DBell Clean & Jerks
6 Bar Muscle-Ups
2 Wall Walks
5 DBell Clean & Jerks
3 Bar Muscle-Ups
1 Wall Walk
*On the DBell Today – NO switching hands in the air and NO putting your opposite hand on your body or the DBell until it is back on the floor
December “Cool“ Board
***Make some goals for yourself for December
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