Monday 16 December, 2013

By 12/15/2013 wod

All Levels

BB Gymnastics

5 x 1 Snatch – Heaviest Possible – Rest 2:00

Conditioning

L) 4 rounds of:
25 Wall Ball
10 Power Snatch @ 65-75% RPE
Rest 1:00

T1) 4 rounds of:
30 Lateral Jumps
20 Wall Ball
10 Power Snatch @ 55-65% RPE

T2) 3 rounds of:
5 Clean Thrusters @ 75-85% RPE
20 Lateral Burpee Over Box Jump
Rest 1:1

Weightlifting

BB Gymnastics

5 x 1 Snatch @ 90% – Rest 2:00

Strength and Accessories

1a) 5 x 3 Snatch Pull @ 100%
1b) 5 x 8 Weighted Ring Dip
2a) 4 x 20 Weighted Sit-up
2b) 4 x 8 GH Raises

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