WoD: Three separate scores, work to rolling clock:

. At 0:00 on the clock: 30 Handstand Push Ups for time (5 Min Cap)  

• First 10 reps strict. Next 20 kipping.

    . At 8:00 on the clock: As Many Rounds As Possible in 10 Minutes of: 7 Muscle Ups 14 Sumo Deadlift High Pulls (40kg / 30kg)  

• Scale MU options include: Banded Transitions. Jumping MU's. Pull Ups. Ring Rows
• All options are x2 reps (so 14 per round).

  . At 22:00 on the clock: 8 Rounds of Assault Bike Sprints  

• 0:15 'ON'
• 0:45 'REST'

    . Post time from part A. Number of rounds/reps from part B & total calories in part C to comments.  

Keep your eyes on our website for some "Home WoD's" each day (bar sunday) over the Christmas holiday season. 

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