Wednesday, Dec 28th, 2016

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Warm Up

2 Rounds NFT of:

10 OVH Squats
5-10 Push-Ups
10 Scorpions
10 Pass Throughs

 

A) Strength/Skill

Every 2 Min for 10 Min
Work Up to a 5 Rep Max Push Press

8 Min EMOM

Even Min: :30 Plank Hold
Odd Min: 8 Pushups

 

B) WOD

For Time:

21-15-9

Power Snatches 75/55
Pull Ups
Lateral Bar Jump Overs Over and Back = 1 Rep