Saturday 9-24-16

Festivus games prep, we’ll start at the end this time, and work our way up.

*** bring your partners if you can, if not, come and practice.

WOD-1

8 mins max load

-3 deadlifts
-1 hang power clean
-2 front squats
WOD-2
7 min AMRAP
Bar hang 20/14 med ball or no weight
Burpee box jumps 24/20 or 20/20
WOD-3
Part-1 
6 min time cap
Buy in, 20 med ball sit-ups 20/14 or 14/10
Then, 
4 rounds each
10 yard run with med ball
10 wall ball shots
10 yard run with med ball
Part-2
4 min max reps
Power snatch 95/65 or 65/45
Floater WOD
4 min time cap
For time,
-250 m row
-60 double unders or 120 single unders
Switch

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