Friday December 21, 2018


SWOD:

Push press + push jerk + split jerk

7x1 compex ( work on technic and don’t go too heavy)

Then

6x1 jerk (split or push ) go for heavy single no misses

WOD:

60/42 cal row

50 wall balls 20/14#

40 db snatches 50/35#

30 burpees

Accessory:

30 sit ups

4 rds of strict Cindy

30 sit ups

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