Friday December 30th, 2016
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Category: WOD

Friday December 30th, 2016

Warm up-

2:00 Row/AD/DU’s/SU’s

-DROM-

3 attempts at ME Broad Jump

Skill- 

2 Rounds with an Empty BB(Everything in reps of 5)

Hang Muscle Sntach, Snatch Grip BTN Press, Snatch Balance, OHS

SNATCH Bear complex (20 MINS)

1 rep = 1x Power Snatch + 1x OHS + 1x Snatch push Press + 1x OHS

*Build to a max load for the day

WOD-

10 MIN AMRAP

10 Power Snatches 75/55

8 C2B Pull ups

6 Pistols (Sub Heavy Goblet Squats 70/53)

Post Wod-

3×10 Half Turkish Get ups(5 each arm)

2:00 min Plank

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