Tuesday December 5th, 2017
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Category: WOD

Tuesday December 5th, 2017

Warm up-

1.) 2 Rounds

20 Jumping Jacks

20 Side to Side Bunny Hops

20 Clap Jacks

20 Mountain Climbers

2.) Joint Prep

*Set up and Prep for workout (Can Run two heats if necessary)

WOD-

20 Min Cap

17.1

10 Alt. DB Snatch 50/35

15 Burpee Box Jump Overs

20 Alt. DB Snatch

15 Burpee Box Jump Overs

30 Alt. DB Snatch

15 Burpee Box Jump Overs

40 Alt. DB Snatch

15 Burpee Box Jump Overs

50 Alt. DB Snatch

15 Burpee Box Jump Overs

Post WOD-

*Can be complete by heat 2 before wod if necessary

4 Sets of the following Complex:

10 DB Power Cleans

10 DB Push Jerks

10 DB Front Rack Walking lunge

Part 2

4 RNFT

6/6 Pistols on Box

30 Kneeling Band Hip Thrust

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