Thursday 122117


Published December 21, 2017


PreWod

Warm up: (10 min)
3 rounds: 10x Hand Release Push up, 10x DB Snatch (light), 50 ft Bear Crawl.

Strength: Bench Press: EMOM for 12 min. Complete: 3x Reps at 60%

Metcon
Partner 2 Rounds for time split all work as necessary:
400 m barbell carry (#225/155)
50x Kettlebell Swing (#50/35)
40x Box Jump (24/20)
30x DB/KB Snatch (50/35)
20x Burpee pull up



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