Monday - December 18

December 18, 2017

weekly warm-up

 

*15 KB Swings

*5 inch worms
*10 walking lunges

*5 negative pull-ups

 

 

HOLIDAY OPEN WOD #5A & B

**The time frame MUST be observed for this week's WoDs.**

***If you redo one part, you MUST redo both parts.***

 

A.

10 mins.

*establish heavy clean (power or squat, no hangs)

 

* 3 min. break

 

B.

3 rounds

*10 box overs 24/20 M20/14

*10 pull-ups (scale with jumping pull-ups)

*10 power cleans @ 70% of part A 

 

**Please review examples of rounding on your scorecard and/or click here.**

 

Notes: 

*Score cards will be at the gym. 

*Movement standards will be on your card, make sure you understand everything before the clock starts.  Ask questions if you have any!!

*Scores must be put in the cash box by7pmon Thursday.

*You many re-do this WoD as many times as you like and submit your best score.

*There will be no judges, judge yourself and be honest!  Count your reps correctly.

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