12292017

CROSSFIT

A. Hang Squat Clean from Below the Knee - 4x3 - rest 2 min

B. Snatch DL w/ pause below the knee, above the knee and high hang - 3x5 - rest 2 min

+

For Time - 15 min cap

Row 1k

25 Over the Rower Burpees

15 Squat Cleans @185/125

+

C1. Foam Roll Hamstrings/Glutes - 5 min

C2. Bent Knee Walking Toe Touch - 20 alt steps

C3. PVC Wood Pecker Drill - 15 perfect reps

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ENDURANCE

OFF

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SPORT

A. 15 Split Jerks @85-90% of Last week's tough single

B. Push Press - 3x5 - rest 2 min

+

For Time w/15 Min Cap

150 DU

75 Cal AB

50 TTB

25 Bar MU