Friday September 29, 2017

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(Practice / Metabolic Conditioning)
Warm-up: 5 min running clock to complete as much as possible of: 50 jump rope, 15 wall squats, 10 tubing back flies, 2 slam ball over the shoulders per side, ball mash as needed

SOD (15 min)

3 Strict Press into 5 Pausing Front Squats x 4^

WOD

For Time:
100 Double Unders
75 Air Squats
50 DB Snatch (total) (50/35)
25 Up and over shoulder slam balls
50 Hang Cleans (75/55)
75 Ab-mat Sit-ups
100 Double Unders