Thursday, December 29, 2016

 In WOD

Warm Up:  3 Rounds

20 Double Unders

15 Air Squats

20 Jumping Jacks

10 Box Step Ups 24/20

Weightlifting:  Snatch

Take as much time as needed to build to a 1 Rep Max

Strength:  8 Minute EMOM

Even=10 Goblet Squats 53/35

Odd=10 KettleBell Swings 53/35

Gymnastics:  Max Effort Strict Pull Ups X 2

WOD:  4 Rounds for Time

30 Air Squats

5 Deadlifts 80%

7 Box Jumps 24/20

10 Single Arm KettleBell Snatches 53/35

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