12/20: Thursday

Written by josequan. Posted in Fitness

Ilya Ilin

WARM UP

400 M run

Then…

3 Rounds not for time:
10 Shoulder pass throughs
8 Walking lunges
4 Push ups

 

WOD

7 Minute AMRAP:
5 Power snatches (95 #/ 65 #)
5 Lateral Burpees over the bar

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Olympic

Snatch

*Snatch with your body, not your ego. Concentrate on feel and let your body dictate the weight, not your ego. % are a suggestion not a rule.*

70%  X  2
75%  X  2
80%  X  2
85%  X  2
90%  X  2

*DO NOT MISS! These are not touch and go reps.*

Endurance

Run
4 X 600 M
2 Minute rest

Row
8 Minutes
Keep splits under 2:00/ 2:15 per 500 M

Swim
4 X 400 M
2 Minute rest

 

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