December 20, 2016

Warm Up

Run short lap
EMOM 8 mins
3 EB/PVC OHS
3 Situp to straddle
3 Jump pull up

MOB
PVC pass throughs
Lax ball glutes/external hip
Sumo squat

Skill / Weight Training
Clean and Jerk
Build to max over 20 mins

WOD
“Helen”
3 Rounds
Run 400m
21 KB Swings (53/35)
12 Pull-ups

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