3 December 2015

 

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Warm-up:

Run To W. Alabama, 30 Airsquats

Run To Branard, 2o Jumping Squats

Run 1 Lap, Burpee Broad Jump through Gym

 

Strength/Skill:  Overhead Squat

OHS – 3,3,3,3,3 (Hit a HEAVY 3!)

 

 

WOD

12 Minute Clock EMOM

4 Power Cleans EMOM (Every Minute On the Minute)

RX = 185#/115#

At Minute 13, MAX Burpees for One Minute. Score is Weight Lifted and Burpees accumulated in 1 Minute

 

Cool Down

Tabata Abs:  4:00 – Hollow rocks, 4:00 – AbMat Sit-ups

 

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