Saturday Dec 17th, 2011

Warmup:

Dynamic Warmup

PVC Clean Progression/Skill Work

MOD: Athlete’s Choice

Atlas Stoning (145/95/45#)

Hand Stand Walk

Muscle Up

WOD: Death to the Maid: Clean Something!

Non Stop Clock for Max Reps

3 Mins Clean (135/95)

2 Mins Burpees

3 Mins Power Clean  (135/95)

2 Mins Situps (20/16)

3 Mins Hang Clean (135/95)

2 Mins Slam Ball (20/16)

 

KIDS WOD:

Warm up:  3 rounds with partner

Line hops> wall squats x 20> partner plank high 5’s
Skill:  Deadlift
WOD:    6 min AMRAP
5 DEADLIFTS
5 HANG CLEANS
5 FRONT SQUATS

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