Sat – Dec 9th

Pre Warm-Up
3 rounds
5 inchworms
15 band pull apart
+
3 rounds
10 lunges
15 sit-ups

 

Warm-Up
Dynamic
Snatch Drills

 

Strength

A.) Hang Snatch + OHS Drills

 

B.) OTMx12
3 HPS + 2 OHS @ any %

 

WOD
For Time 16min cap
40-30-20cal on AB
80-60-40 DU

 

Cool Down
1.) 3min row
2.) Foam roll hamstrings and calves

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