WOD Monday December 8th

Warm up # 1

1. Front Squat: 3,3

2. Back Squat: 3,3

3. Every 3 minutes for 15 minutes:

Power clean x 4

Hang squat clean  x 3

Jerk x 2

Bar Muscle up x 1

Partner Workout

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One thought on “WOD Monday December 8th

  1. i have been sick first day of feeling ok

    1. 5×1 smatches from the blocks just above the knee : 165 x 1 185 x 2 205 x 1 225 x 1
    2. 5 x 1 cleans from the blocks : 225 x 1 235 x 1 255 x 1 275 x 1 295 x 1
    3. 3×3 snatch @ 185
    4. 4×3 front squats worked up to 325 x 3 felt so slow
    5. 4 x 5 strict ring dips + max effort kipping : number of kipping dips 9,7,5,3

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