December 21, 2018

December 21, 2018

dynamic :

8 minute clock 

warmup chipper 

jog - length of room + back x 3

banded pass thru x 20

hallelujah x 20

empty barbell power snatch x 10

empty barbell hang power snatch x 10

empty barbell high hang snatch x 10


3 pos. Snatch complex - 5 min wu + 7 sets, every 2:00 x 1 rep.


partner wod 
for time :
10 dumbbell snatches (50/35)
30 box jump overs (24/20)
20 dumbbell snatches
30 box jump overs
30 dumbbell snatches
30 box jump overs
40 dumbbell snatches 
30 box jump overs
50 dumbbell snatches
30 box jump overs

notes :
- 20 minute time cap.
- level 2 - 35/20 lb dumbbell + stepup + over
- level 3 - load of choice on dumbbell. 

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