30
Dec
WODs for Monday, 12/28/15
Strength: Snatch 10 minute EMOM Snatch Grip Deadlift Hang Snatch Shrug Hang Power Snatch 2 Overhead Squats
Met-Con: Partner Workout. All reps cumulative except runs.
400 meter run (200 m per person) 50 Medball Pass Sit-ups, 25 per person 75 Double Unders, 1 Person working at a time or 90 seconds of double under practice 50 Partner Deadlift 75 Partner Wall Ball 50 In Unison KB Swings 400 meter run (200 m per person)
Stretch: Full Body Stretching Series #4
KB WOD:
Strength: KB Dual Military Press 3-3-3
Met-con: 5 rounds 5x Double KB jerk (55/35) 20m Dual Overhead walk 15x Double KB Russian swing 20m Farmers walk back to start Rest 1 minute
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