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CrossFit WOD

December 9, 2016

1. Strength:
Pendlay Row
5 x 5

2. For time
800m buy in

30-20-10
Wallballs (20/14)
Deadlifts (185/135) (225/155)

800m Cash out

December 8, 2016

1 Strength:
TGU Practice 10min

2. 18min AMRAP
24 Pistols (alternating legs)
12 Hang Power Snatch (95/65) (135/95)
48 Double Unders

December 7, 2016

1. Strength:
Muscle Clean & Press
3 + 1 x 6

2. EMOM x 15
16 C2B
12 Burpees over barbell
8 Squat Clean (95/65) (135/95)

December 6, 2016

1. Strength:
Muscle Up Transition Work

COMP: 30 MU for time (ring)

2. 17min AMRAP
7 Bear Complex (115/75) (155/105)
14 KB Swing
400m Run

December 5, 2016

1. Strength:
Behind the Neck Jerk
Build to heavy single

2. 4RFT
30 Cal Row
20 DB/KB Snatch (55/35)
15 Pullups

December 2, 2016

1.Strength:
Push Press
5 x 5

2. 5RFT
15 Pullups
20 Push Ups
25 Situps
30 Airsquats

December 1, 2016

1. Strength:
3 Position Clean (Hips – knees- floor) x 6

2. 16min Cap Building
(3-6-9-12-15…etc)
Clusters (75/55) (115/75)
T2B