WOD

December 6, 2016

Warmup
500m Row
Good Mornings
Pushup Complex
4 Dive Bombers
1:00m Plank
30 GHD Back Ext. 
1:00 on AD
Foam Roll

Skill
10 Min EMOM
1 Snatch - Build Every minute 

WOD 
14 Min EMOM
50 Double Unders
20 Russian KB Swings
200ft Farmers Carry 
20 SDHP
20 Abmat Situps 

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