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Friday: Dec 8, 2017

Warm Up

10 Cals Bike

5 Ring Push Ups

x 2

Strength -

Snatch

3 x 2 @ 85%

Clean

3 x 2 @ 90+%

Gymnastics -

25 Pike Ups

12 Barbell Roll Outs

25 Hollow Rocks

1:10 DBall Hold 150/100

x 3

20 Minutes AMRAP of

1000 M Row

50 Thrusters @ 45lbs

30 Pull ups

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