WoD for December 23rd, 2013

Day 92 of the CFD Burpee Challenge
Warm up:
Zombies
Butt Kickers
Flamingos
10 Bird Dogs
10 Scorpions

Review: KB Snatch

Strength: 5 x 5 KB Snatch (both arms) (Heavy as possible while keeping technique!)

WoD: 21-15-9

KB Snatch (1.5/1.0pd) a) 1.0/.75 b) .75/.5 c) < b C2B a) Pull-ups b) Banded C2B (using your warm-up band) c) Ring Rows MOB: Roll Posterior / Lats; Lax Shoulders

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