Tuesday, December 11, 2012

Keep this date in mind.  
We'll be shooting for a new 1 rep max in the snatch and/or Clean & Jerk!!

Arm/Swings
250m Row
2x10 of:
Shoulder Dislocates
Wall Squats
Ab-Mat Sit-ups
                                                                      
MOD
Front Squats
5-5-3-3-3-1-1
Between your work sets complete:
1 Turkish Get-Up each side 

WOD
For time:
10 ! Wall Balls 20/14#
10 ! Pull-Ups
 Rx+ should perform chest-to-bar pull-ups).

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