Dec 8, 2018 December 8, 2018 | No Comments a) WARM UP: 2 Rounds of High Knees Butt Kicks Burpee Broad Jumps Spiderman crawl 2 Sprints at 70% 2 @ 85% b) WOD – teams of 2 – 30 min AMRAP (share the work) 80 sit ups – partner holds a front plank 70 Kettlebell Swings – partner holds 2 dumbbells or 2 kettlebells in hands 60 Power Cleans – partner holds front rack 50 Pull ups- Partner must hang from the bar 16 Wall walks – partner must be in handstand OLY Sunday Back squats – 6×2 @ 80% Snatch: Work up to a heavy complex for the day – hi hang + hang + floor Squat Clean and Split Jerk: Work up to a heavy complex for the day – hi hang + hang + floor (drops are encouraged) Share this:TwitterFacebookLike this:Like Loading...