NHCF Breakfast with Santa

December 10, 2018

Warmup

500m Row 
Pushup Complex
4 Dive Bombers
Foam Roll 
1:00m Plank 

Skill

Every minute on the minute for 20 minutes:

Minute 1: 5 Power Snatch 135/95

Minute 2: 30 seconds Handstand Hold Facing Wall

Minute 3: 20(15) cal Row

Minute 4: :45 sec plank



WOD

3 rounds for time of: 
15 Push press, 135/95 
15 Chest to bar pull-ups 
60 Double unders

 

Reminder Saturday... Breakfast with Santa

Bring a grab bag worth 20$ (or 1000$ but let me know first so I can pick that one!)

 

 

 

 

 

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