December 23, 2017

By December 22, 2017 wod No Comments

WOD (8:30am)
Strength/Skill work (15 Min Cap) 
Squat Snatch 5×2 (3 Sec Pause at Bottom)
OH Squat 5×5 (5 Sec Negative)

Workout
For Time
20 Thrusters 115/85#
20 Box Jumps 24/20
20 Burpees
30 Thrusters 95/65#
30 Box Jumps
30 Burpees
40 Thrusters 75/55 #
40 Box Jumps
40 Burpees

 

WOD (9:30am)
Workout
2 partner workout
4 RFT
40 Burpee Box Jump Overs 30/24
20 C2B Pull Ups
1 partner works
1 partner holds 155# on back

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