Thursday Dec 5, 2019

KatieMarie2019CF

Warm Up: 
Short Track followed by Group Dynamic Stretch

SKILL: 
Beat Swings 3×5
Strict Pull Ups 3-5 sets max effort (*Stop if your total reps after sets 3 or 4 exceeds 30 reps)
Rope Climbs 3-5 sets max effort (*Stop if your total reps after sets 3 or 4 exceeds 10 reps)
Ring Dips 3-5 sets max effort (*Stop if your total reps after sets 3 or 4 exceeds 20 reps)

WOD: 
For Time with Partner
65 Front Squats (115/75)
65 KB Swings (53/35)
16 Devils Press (40/25)
65 Hang Power Cleans (115/75)
65 SA DB Push Press (40/25)
16 Devils Press (40/25)
65 Deadlift (115/75)
65 Box Jumps (24/20)
16 Devils Press (40/25)
65 Push Ups
65 Bent Rows (115/75)
16 Devils Press (40/25)
Split Reps evenly, one working at a time.