WORKOUT OF THE DAY, DECEMBER 1ST 2017

STRENGTH:

Hang Cleans

EMOM for 5 Min

6 Hang Squat Cleans + 4 Hand Release Push Ups

5 Hang Squat Cleans + 6 Hand Release Push Ups

4 Hang Squat Cleans + 8 Hand Release Push Ups

3 Hang Squat Cleans + 10 Hand Release Push Ups

2 Hang Squat Cleans + 12 Hand Release Push Ups

*Rx 135/95lbs

BeachFit Will do:

10 Goblet Squats + 4 Hand Release Push Ups

10 Goblet Squats + 6 Hand Release Push Ups

10 Goblet Squats + 8 Hand Release Push Ups

10 Goblet Squats + 10 Hand Release Push Ups

10 Goblet Squats + 12 Hand Release Push Ups

WOD:

#free bird

Teams of 3

AMRAP 20:

10 Plate Ground to Overhead (45/35lbs) Rx+ 7 Alternating Dumbbell Snatches 

10/7 Calorie Row

7 Burpees over Barbell

*Full rounds, then switch.

 

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