Saturday – Dec 2nd

Pre Warm-Up
3rds
15 sit-ups
10 KBS
10 Jump Squats

 
Warm-Up
Dynamic

 

Strength
A.) Thruster
5×3 – Goal is 70% of 1RM C&J

 
WOD
4rds, each for time
Row 20cal
10 Power Snatch @ 95/65

Rest 3min

 
Cool Down
3rds
30sec foam rol t-spine
10 pass thru

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