December 11, 2015

Friday

WARM UP:

Coach's Warm Up with Barbell

SKILL/STRENGTH:

Push Press 6 x 3 @ 75% (reset on each rep)

METCON:

PARTNER WOD

For Time:

100 Thrusters

80 Box Jumps

60 Pull-ups

1k Row

1 Mile Run

EXTRA CREDIT:

4 x 40 Double Unders

or 

4 x 10 Strict Pull-ups

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