Thursday, December 27, 2018

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(OlyNastics)
WOD Review:

Warm up all together: 60 sec row, 30 sec PVC pass thru, 30 sec PVC good mornings, 30 sec PVC wall/front squats, 30 sec PVC push jerks, then 2x: 3 BB cleans, 3 BB front squats, 3 BB Push jerks

WOD

In 12 min build to a Heavy BB Complex:
3 Front Squats into 2 Push Jerks

From 12-14 min – change your weights and on the 14 min begin:

WOD

AMRAP from 14-24 min: (10 min AMRAP)
3 of BB Complex (135/95) (50+ 105/70)
15 Knees to chest

Post WOD: BB/Ball mash (shoulder and hips)