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WOD - Friday, 12/7/2018

Announcements!
HOLIDAY POTLUCK PAJAMA PARTY
Sunday, 12/9, 6PM
Bring your favorite holiday dish. Wear your coziest PJs (ugly sweaters are OK too!)
There will be Kosher and non-Kosher foods available.

 

DECEMBER/HOLIDAY SCHEDULE
Mon., 12/24: A.M. classes only (6/ 7/8)
Tues., 12/25: CLOSED
Mon., 12/31: A.M. classes only (6/7/8)
Tues., 1/1/2019: CLOSED (there may be open gym hrs - stay tuned)


Warm-up
Snatch WU #1
With an empty bar or PVC
4 Hang snatch high pulls (1" above knee)
4 High hang snatches (Pockets)
4 OHS
4 Snatches (mid-shin)
x 3


A. Weightlifting: Hang Snatch Complex (5 x 4)
5 Sets:
1 Snatch Pull
1 High Hang Power Snatch (pockets)
1 Hang Power Snatch (1" above knee)
1 Low Hang Power Snatch (1"above ground)
Build t a moderate complex. If you miss that means youve gone too heavy.


A. Metcon
"Take the High Ground" (5 Rounds for time)
On the 4:00 x 5 Rounds:
12/9 Calorie Bike/Row
9 Barbell Facing Burpees
6 Power Snatches (95/65)

Rest remaining time.

Record each round.


Each round should take no more than 3:00 giving you at least a minute to recover in order to attack each round fresh.

Snatch weight should be light enough to go unbroken throughout.

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