WoD for December 13th, 2018

Group: 3 NFT:

20m KB front rack carry
10 cal row
30 double unders
10 PVC OH squats

Review: KB Snatch

Strength: 5RM KB Snatch Unbroken (pick an arm)

WoD: For Time

200m Run
10 Goblet Squat (1.5/1.0 pd) a) 1.0/.75 b) .75/.5
10 Alternating KB Snatch (1.5/1.0 pd) a) 1.0/.75 b) .75/.5
200m Run
8 Goblet Squats
8 Alt KB Snatch
200m Run
6 Goblet Squats
6 Alt KB Snatch
200m Run
4 Goblet Squats
4 Alt KB Snatch
200m Run
2 Goblet Squats
2 Alt KB Snatch
200m Run

MOB: Roll Posterior Chain, IT Bands and Quads

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