December 19, 2017

December 19, 2017

partner warmup 

5 minute clock 

partner a performs a round of "cindy"

partner b hangs on rig for duration of partner performing round of cindy


strength :

5 minute warmup + every 2 minutes x 5 sets of :

power clean x 1 + front squats x 4

notes :

- build to heavy load for the day.


wod :

for time :

21 power snatches (95/65)

21 handstand pushups 

15 power snatches (115/75)

15 handstand pushups 

9 power snatches (135/85)

9 handstand pushups 


notes :

- rx+ = 115/75, 135/85, 155/105

- level 2 = 75/55, 95/65, 105/85 + pike handstand pushups 

- level 3 = 55/35, 75/45, 95/65 + hand release pushups  

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