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WOD for Friday December 6th

By 6th December 2013No Comments

Warm up: Fun

Strength:
2-2-2-2-2-2
Hang squat clean
Superset with Max effort hspu

WOD: 12 days of Christmas
1. Clean
2. Pull ups
3. Kb snatch each arm
4. Press ups
5. Deadlifts
6. Wall balls
7. Overhead Lunges(7/7)
8. Hollow rocks
9. Thrusters
10. swings
11. Box jumps
12. burpees

Complete 1 clean then 2 pull ups, then 1 clean. Then complete 3 kb snatch(each arm), 2 pull ups, 1 clean. Then complete 4 press ups, 3kb snatch, 2 pull ups, 1 clean. Then 5 deadlifts, 4 press ups, 3kb snatch, 2 pull ups, 1 clean. All the way up to 12 burpees
Weight for clean, deadlift and thrusters will be the same. Kb for snatches, lunges and swings will be the same

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