JTboxjump

Announcements

We will be participating in the international fundraising event Team Linda Day on Saturday 12/14 at 930am! This is a team wod — teams must be three members, all male or all female. For more information on how to get involved, visit our Events page. (NOTE: Oly class is STILL ON for 1030am)

 

Warm-up:

Aero Snatch Warm-up

 

Weightlifting:

Snatch @ 70-80%

[email protected] 70%

[email protected] 75%

[email protected] 80%

Rest 90 seconds between sets

 

Accessory Movements:

A) 3X8 GHD

B) 3X Max Effort Plank

 

Metcon:

5 Rounds (12 Min Cap):

7 Overhead Squat (95/65)

10 Burpees

12 KB Swings (2 pood/1.5 pood)

 

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