12.27.18 Thursday

December 27, 2018

 

 

Mob: BB Trap Smash/Pec Smash x2m + Banded Groiners x50-100 (would you rather do 100 burpees or 50 cals assault bike?)

 

2 rounds:

1 KB FS x8e

DB Box Jump x5

Ring Row x8-10

 

Skill: Hang Squat Clean

1x5 PVC Oly W/U

1x5 BB Oly W/U

 

2x3 (40%, 50%) Hang Squat Clean (ak)

 

5x3 Hang Squat CLean (ak) @55-60%

 

Strength: Clean Grip DL

3x3 @ 90-100%

 

WOD: For Time (7m CAP)

21 Cal Bike

15 DB BSO (24/20)

9 C2B + 9 Ring Dip

 

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