Monday, December 24

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Psptubez_xmas_574

Happy Christmas Eve!  You're going to earn your Christmas dinner today!

1.  Snatch
A.  Squat Snatch, 3×1 - from high hang – at the pockets
B.  Squat Snatch, 3×1 - from below the knees


2.  Front Squats
A.  3RM
B.  10RM


3.  GOAT TRAINING – embedded into the 12 Days of Christmas WOD

For time:
1- Clean & Jerk -BW
2- Pistols (1 rep/leg)
3- Handstand Pushups
4- Pullups
5- (Golden!) Ring Dips
6- Knees-to-Elbows
7- Pushups
8- Box Jumps -24″
9- Dumbbell Thrusters -35# M/25# W
10- Double Unders
11- Kettlebell Swings -1.5 pood M/1 pood W
12- 1200m Run/Row


Comments

  1. Did not have time to do the snatch and front squat work; did the Team 12-Days of Christmas as prescribed on the white board. Partnered with Karry Hull:
    30:03
    Did first C & J at 235#, moved to 215# for rest
    Deadlift at 319#
    Back Squats: Karry did 125#, I did 175#

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