17 December, 2014

By 12/17/2014 wod

Fitness/Performance

Gymnastic Strength

3×8 PVC Raises
Work on raising the PVC higher with each attempt throughout your set of 8,       perform slow and controlled.

2x 1:00 Chin to Toes HS Hold + 20 Shoulder Shrugs
2×8 Pull-Up Levers

Conditioning

F: 15 Power Snatches 95/65#
30 Lateral Hurdle Jumps (over bar)
9 Toe-to-Bar
12 Power Snatches 105/75#
30 Lateral Hurdle Jumps (over bar)
12 Toe-to-Bar
9 Power Snatches 115/85#
30 Lateral Hurdle Jumps (over bar)
15 Toe-to-Bar
Strict 20:00 Time Cap.

P: SAME

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