WOD for Friday, Dec 07, 2018

Strength 07-12-2018

Jerk 1RM

Conditioning 07-12-2018

4 Rounds of:
21/18 Calorie Row/Ski
15 Kipping Pull-ups
9 Hang Power Cleans (60/42.5kg)
Rest 90s

  • Rx+: C2B Pull-ups and 70/47.5kg
  • Assault Bike option 15/11 cals per round
  • Stairs: 1 x stairs per round.

Extra Credit 07-12-2018

DB Lateral Raises: 3 x 12-15. Rest 60s.

*1st variation/arms straight

Open Gym

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