Wednesday- December 19th

December 19, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

            *Calf Stretch x :20 each

            *Burgener Snatch Warm- Up

 

 

A. Drop Snatch

5 x 3 @ about 80%

 

 

B.“Double Decker”

AMRAP 15:00

15 Power Snatches (75/55)

30 Double Unders  (60 Single Unders)

15 Wallballs (20/14)

30 Double Unders

 

 

C. Buy Out

GHD Back Extensions 2 x 20

Quad Smash x 1:00 each

Lat Smash x 1:00 each

 

*Holiday Open WOD's must be done and scores submitted by Thursday at 7pm!

 

 

 

 

 

 

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