WoD for December 22nd, 2017

Group Warm-up
Have everyone run a specific distance in a line. The last person in the line sprints to the front.

Do this a few times until athletes are warm.

Then,

3 rounds NFT:

10 air squats

10 push ups

Strength
15′ To Complete Bench Press Lifts
5×10 starting at 60% of 1RM (increase slightly each round)

*1-2 mins rest between sets

Score = Finishing Weight

Daily WoD
CROSSFIT GAMES OPEN 12.2
Proceed through the sequence below completing as many reps as possible in 10 minutes of:

75/45 pound Snatch, 30 reps
135/75 pound Snatch, 30 reps
165/100 pound Snatch, 30 reps
210/120 pound Snatch, as many reps as possible

Mobility
Roll Posterior
Lax Pecs

Leave a Reply

Your email address will not be published. Required fields are marked *