WOD for Friday, Dec 15, 2017

Strength 15-12-2017

Wide Stance Box Squat: 8 x 3 @65%, every 60s. – Use a box at parallel

Conditioning 15-12-2017

In 4:00 Window:
20 DB Power Cleans (50/30lbs)
20 DB Thrusters (50/30lbs)
Remaining time max rounds of: 5 DB Thrusters 5 Burpees

Rest 4:00

AMRAP 4:
5 DB Thrusters
5 Burpees

  • Score = Combined reps/rounds of the thrusters in part 1 and part 2

Extra Credit 15-12-2017

4 Rounds of:
Double Kettlebell Front Step-ups x 6 each
KB Suitcase Deadlift x 6 each
Rest as needed between sets.

Open Gym

Make a note of your achievements in 'Open Gym'

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