wod

281214

By December 28, 2014 No Comments

PreWOD

Met Con
281214

Warm-up: CFWU x 2

Power: work up to a 1RM in the hang squat snatch (10-15 miutes)

For time...
1000m row (sub 800m run or 60c Airdyne)
40 pull-ups
30 Thrusters (95/65)
20 Lateral barbell burpees

Cash-out: 3 minutes of Plank

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