WOD

December 12, 2016

Warmup
500m Row
4 Dive Bombers
Squat Therapy
30 GHD SItups
Skin The Cats
1:00m Plank
30 Russian Twists
Foam Roll

Skill
A) 12 minute EMOM

2 Squat Cleans @ 70% 1RM Clean & Jerk

B) 8 minute EMOM

1 Split Jerk @ 70% 1RM Clean & Jerk

 

WOD
5 rounds starting every 2 minutes:
3 Front Squats (205/105)
6 Toes to Bar
9 Deadlifts

UnderArmour Shirts and Pants are in. If you ordered some please see Kurt or Haj. 
 

 

 

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