• 30DEC, 2016
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    Friday 12/30

    A) 12 minutes to find a 1rm of the following complex: 1 snatch+2 low hang snatches+3 overhead squats  B)3 rounds for time: 300m run  21 hand stand push-ups 15 overhead squats 115/75 rx. 95/65 sc. 75/45 bg  9 bar muscle ups or 9 muscle up transitions  Or 12 pullups/12 dips

  • 29DEC, 2016
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    12/29 Thursday 

    Partner wod: Teams of 2 “Team Tabata” 4 rounds of 40 seconds on/10 seconds off Double unders Sit-ups Wall balls 20/14 rx. 18/12 sc. 16/10 bg Burpees to a 6″ target above your maximum reach  Partner A completes 40 seconds of work while partner B rests. After the 10 second break partner B completes 40

  • 28DEC, 2016
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    Wednesday 12/28

    Open workout 15.1 Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 lb.) After the 9 minutes is up, without resting complete 15.1a 6 minutes to find a 1 rep max clean and jerk