12/22/14 WOD

12/22/14 WOD

Monday 12/22/14

Warm-Up

Row 400m

10-Goblets Squats

10-Band Assist Pistols

10-OHS w/PVC

Burgener Warm-Up-Snatch

 

WOD

A. 1 snatch every 30sec for 10min 65% of 1rm
B. 15 burpee MU for time (Options-Rings, Bar, CTB, Pull-Ups, Bar Touches)
+
10 sets 90% effort
4 pistols alt legs per rep
6 CTB chin ups
8 box jump sd 24/20″

rest walk 1min

Notes:
– warm up well 65% of 1rm should feel great before you start this
– record time for burpee mu

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Fri, December 29, 2017 @ 11:48 AM

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