1 December 2015

_MG_4417

 

Warm-up

Run 1 Lap

1-2-3-4-5-4-3-2-1

Wall Ball, Ab Mat Sit-ups, Burpees

Run 1 Lap

 

Skill

Snatch / Burgener Warm-up

http://www.youtube.com/watch?v=5oG11fZ0TR8

 

WOD

Run 1 Lap

15-10-5

Hang Power Snatch (115#/75#)

Box Jumps (30”/24”)

C2B Pullups

Run 1 Lap

 

Cool Down (Optional and On your Own)

AbTastic 100

25 Ab Mat Sit-ups

25 K2E

25 Russian Twists

25 GHD Sit-ups

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