11/28/18 – 181128

Group Warm up 

Group Mobility 

 

Strength 

5 sets of: One 3 position power snatch. 

1 rep = 1 high hang + 1 hang ( above the knee ) + 1 hang ( below the knee)

 

WOD ( Workout of the Day ) 

For time: 12 minute time cap.

21 – 15 – 9

Calorie bike

Burpees over the bar

Deadlifts RX 185/110lbs

 

*Ladies perform all the same reps, except the bike calories are 18,12 and 6.

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