SAT29DEC2018

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Holiday Schedule:
Dec 31st: 9am and 10am
Jan 1st: Closed
Jan 2nd: 9am and 10am

WOD

In Teams of 2, for Total Time:
12 50M Farmers Carry  (53/35)
then, 4 rounds of:
60 Russian KB Swings (53/35)
30 Cal Row
30 Abmat Sit-ups
Then,
12 50M Farmers Carry (53/35)

*One person working at a time.
**Farmers Carry, alternate w/ partner every 50m

Extra

Mobility
with empty barbell:
10 Jerk grip OHS
1 min OH hold
10 Jerk grip OHS
*progression: move grip in as narrow as possible. Vertical torso will be key.

Strength
Hang Snatch (above knee) + Snatch (floor): Build to heavy set

Clean + 2 FS + Jerk: Build to heavy set

Conditioning
AMRAP in 4 Min:
8 20″ burpee box overs
20 alt. pistols

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