WoD for December 19th, 2017

Group Warm-up
Athletes break up into partners. Partner 1 is stationed on one side of the gym and partner 2 is on the opposite side. The clock begins on your count and partner 1 does 6 abmat sit-ups as quickly as possibly while partner 2 holds a plank. Partner 2 is only allowed to come out of plank once they are tagged by partner 1 who has to run all the way across the gym upon completion of the sit-ups to tag in their partner.

Daily WoD
2RFT  (35′ CAP)
5 Bar MU a) 5 C2B b) 5 Pull-up c) Ring Row

10 HSPU a) 10 Push Press (75/55) From Ground b) 10 Push Press (55/35) From Ground

15 box jumps 24/20 inch a/b) Step-ups

20 T2B a/b) High Knees

25 burpees

5 power snatch 95/65lb a)75/55 b) 55/35

10 OHS 95/65lb a)75/55 b) 55/35

15 power cleans 95/65lb a)75/55 b) 55/35

20 push jerks 95/65lb a)75/55 b) 55/35

25 deadlifts 95/65lb a)75/55 b) 55/35

Roll it all
Lax Shoulders

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