Friday, Dec 16th, 2016

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Don’t forget we are having a diaper wod tomorrow morning at 10am. Bring Diapers!!!! There will still be a 9a crossfit wod as well.

Warm Up

2 Rounds NFT of:

10 Cal Row
10 Ring Rows
10 AMSU
:30 Samson Stretch

 

A) Strength/Skill

8 Min EMOM

25m Sled Push 90/45

 

B) WOD

3 Min Amrap:
3 Power Cleans 95/65
3 Front Squats 95/65
3 Push Jerks 95/65

Rest 3:00

3 Min Amrap:
3 Power Cleans 115/75
3 Front Squats 115/75
3 Push Jerks 115/75

Rest 3:00

3 Min Amrap:
3 Power Cleans 135/85
3 Front Squats 135/85
3 Push Jerks 135/85