Friday 12.01.2017

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– Our December On-ramp class begins next Tuesday December 5th at 6pm. This will be the final on-ramp at our current location. Tell your friends!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Power Snatch
5 x Snatch
5 x Overhead Squat
III. Mobility

Impact/Focus: Snatch Doubles EMOTM
EMOTM for 10:00 execute 2 x Snatch repetitions touch and go style. Increase weight every 1-2 sets as able.

10 Rounds of
2 x Snatch EMOTM

Post scores to comments.

2 rounds for time of
14 x American KB Swings (32/24kg)
14 x Pull-ups
14 x Ring Dips
12 x American KB Swings (32/24kg)
12 x Pull-ups
12 x Ring Dips
10 x American KB Swings (32/24kg)
10 x Pull-ups
10 x Ring Dips

Notes: 16 minute time cap, incentive to get sum’, freaks.

Post scores to comments.

Samy Daghir

4 thoughts on “Friday 12.01.2017”

  1. “Snatch EMOTM”: Power Snatch – 85# focused on technique, which needs more focus.
    “Enthalpy”: 1 + 68 (20kg), and used up all my energy!

    Next WOD will be “Entropy”?


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