TUESDAY 12-20-16

HERES SATURDAY NIGHT UGLY SWEATER At ROCK N BOWL

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WARM UP

1X. 600 m run

3X 10

Leg swing

SHPT

Straight leg DEADLIFT w/KB

ring ROW

step up

k2E

20 sec Bridge

20 sec Hallow Hold

 

SKILL 5 sets of 5

adjust rings to chest height

MU (Toe  Nail w transition)

5Sets ME  (advance)

STRICT MU

 

WOD WITH A RUNNING CLOCK

A) As Many Rounds or REPS in 3 Min

 

4 Power Snatches (75/115)

8 C2B PULL ups

Rest 2 min

B) As Many Rounds  or REPS in 3 Min

4 DEADLIFTS 225/155

8  Box Jumps 24/20

Rest 2 Min

then repeat A & B again 2 ROUNDS total

score is Total Rds & Reps in A ___& B ____

 

 

 

 

 

 

 

 

 

 

 

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