WoD for December 9th, 2013

Day 78 of the CFD Burpee Challenge

Warm up: 3 in 3
Air Squats w/PVC
Bicycles
Med Ball Twist Hand-off w/partner

MOB: Shoulder mobility

Review: Heaving Snatch Balance

Strength: 15’ to find 1RM Heaving Snatch Balance

WoD: For Time:
9 OHS (135/95)  (from floor, Squat Snatch OK)  a) 115/80  b) 95/65  c) < b
18 T2B
7 OHS
14 T2B
5 OHS
10 T2B

MOB: Roll Quads / Lax Shoulders

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