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HOLIDAY PARTY! / “50 BBJ” WOD 12/5/18

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SAVE THE DATE!


WARM UP:
400 M. Row or Run
10 Swimmers
10 Wall Slides
10 Wall Facing OHS
2 Rounds
10 Lunge w/ Pass Throughs
10 Good Mornings
10 OHS
10 Snatch Extension
Then:
Mobility


WIN
SKILL:
EMOM 8
2 T2R + 1 RMU + 1 Ring Dip
*Catch as high as you can on MU
LIFT:
Power Snatch
Take 45% of your 1RM and do:
For Time: (7 Min. Cap)
21-15-9
*Goal is Unbroken Each Set
WOD:
“50 BBJ”
For Time:
50 Burpee Box Jumps


FIT
SKILL:
EMOM 8
ODD: 1 Min. Weighted Front Plank
EVEN: Rest
LIFT:
BB Split Squat
4 x 8e
*Build
WOD:
“50 BBJ”
For Time:
50 Burpee Box Jumps

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