December 5, 2016 WOD james / WOD / 0 comments December 3, 2016 Warm up 3 min on ERG or AIRBIKE Tabata 30 seconds on 30 seconds off 8 mins Handstand holds KBS 100 for time 75lbs RX 12MIN AMRAP 10 PULL-UPS 25 double unders 50 ab mat situps