Wednesday December 14th

Strength: Snatch Complex – 1 Pos 1 Power Snatch, 1 OHS, 1 Snatch Balance. Build to challenging set then 3 more sets.

WOD: “Tin Foil”

AMRAP 5 –

5 Power Cleans, 5 Push Presses, 20 DU.

RX 95/65, L2 75/50, L1 65/35

METCON

3 x :20 sec Flutter Kicks, 3 x :30 Superman Holds, 3 x :45 Planks. Rest 1 min between.

WOD: Partner WOD –

1000m Row, 90 Pushups, 800m Run, 70 Burpees, 600m Row, 50 Step ups, 400m Run, 30 Ring Rows, 200m Row, 10 T2 Rack.

Break up evenly.