Monday December 18th, 2017
Comments: 0
Category: WOD

Monday December 18th, 2017

Warm Up- 

75 SU’s

30 KB Swings Light and Fast

75 SU’s

30 AS

75 DU’s (Work on them for a minute if you do not have them)

30 KB Swings Light and Fast

*Spend a few minutes with an empty BB

Skill-

Every :90 for 7 Sets

Clean + Jerk x 1 Rep

Sets 1-2 @ 75%

Sets 3-4 @ 80%

Sets 5-6 @ 85%

Set 7 @ 90%

WOD- 20 Min Cap

3 Rounds

21 OHS 115/75

15 Box Jump Overs 24/20

9 Ring Muscle Ups

*Sub C2B for Ring MU’s

Post WOD-

15 Strict T2B

15 Strict C2B

15 Strict T2B

15 Kipping C2B

15 T2B

15 Butterfly C2B

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