WOD Wednesday December 3rd

Warm up: 1000 meter row

1. One minute of glute ham sit ups x 3

Don’t go fast

2. “GI Jane”

Burpee pullups x 100

or

“Ranger Jane”

5 Rounds of:

10 Burpee pullups

10 Burpee bar muscle ups

SONY DSC

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One thought on “WOD Wednesday December 3rd

  1. 1. 2 power snatches emom for 5 minutes @ 175
    2. 2 power clean and jerks emom 5 minutes @ 205
    3. 6×2 banded deadlifts @ 275
    4. 7×2 pause bench press @ 225
    10 minute amrap
    10 squat cleans @ 95
    10 dips
    7 + 9 cleans

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