Christmas Throwdown

December 11, 2017

Warmup 
1:00m on the bike 
4 dive bombers
Pushup Complex
Good Mornings
Foam Roll

Skill
Front Squat with 3 sec pause at bottom 6x3 building 

WOD
50 Wallballs 

40 KB Swings 1.5/1

30 Thrusters 115/75

20 T2B

10 Muscle Ups (20 pullups)
20 T2B
30 Thrusters
40 KB Swings 
50 Wallballs

 

 

 

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