WoD for November 30th, 2017

Group Warm-up
-Equipment-
12 to 20 kettlebells.
-Rules-
Place the kettlebells in a straight line about shoulder-width apart. Two at a time, athletes race down either side of the line, maintaining a plank position at all times. Athletes must tap each kettlebell with each hand.

Strength
3RM TNG POWER SNATCH
Establish your 3RM of the day (TNG), athletes are not allowed to drop the bar in between reps.
Then, @ 85% of 3RM, complete 3 x 3 TNG

Daily WoD
POWER “AMANDA”
9-7-5 of:
Ring muscle ups a) Bar MU b) C2B c) Pull-ups / Ring Rows
Power Snatches 135/95lb a) 115/80 b) 95/65

Mobility
Roll Posterior

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