Wednesday December 13, 2017

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(Practice / Lactate Threshold 8-12 min)
Group 5 min warm-up (all together): Grab jump rope and BB before starting: 30 sec jump rope, 10 air squats, 30 sec jump rope, 30 sec tubing back flies, 10 BB front squats, 10 BB strict OHP, 5 high hip power snatch

SOD

3 x 10 Front Squats all at 60-67.5% AND 3 x 10 Plate TVW (2.5-10#) (16 min)

WOD

AMRAP 12
30 Double Unders
15 Power Snatches (95/65)
30 Double Unders
15 Toes to Bar