Friday 12/29 WOD


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PERFORMANCE 
A. Every 2 Min  x 6 sets : Squat Snatch + Below Knee Squat Snatch + Above Knee Squat Snatch
Rest 2 Min 
B. Every 2 min x 6 sets: Build to a tough Complex of - 1 Squat Clean  + 1 Push Jerk + 1 Split Jerk 
+
C.  EMOM x 16 mins ALL TOUGH Sets:
  1. 3-4 CGBP @ 40X1
  2. 3-4 Wide Grip Pronated PullUps @ 40X0
  3. 3-4 DB Push Press @ 22X2
  4. 3-4 Wide Grip Pronated Pullups @ 40X0
+
AbsOfSteel -Day 25
10 Prone Tucks 
Rest 10 Sec 
10 Ball Slams -HARD 
Rest 30 sec x 5


FITNESS:
A. Every 2 Min  x 6 sets : Power Snatch + Below Knee Power Snatch + Above Knee Power Snatch
Rest 2 Min 
B. Every 2 min x 6 sets: Build to a Tough Complex of -1 Squat Clean + 1 Push Jerk + 1 Split Jerk 
+
C. EMOM x 16 mins ALL TOUGH Sets:
  1. 3-4 CGBP @ 40X1
  2. 3-4 Wide Grip Pronated PullUps OR Super Strict Horizontal Ring Rows @ 40X0
  3. 3-4 DB Push Press @ 22X2
  4. 3-4 Wide Grip Pronated Pullups/ OR Super Strict Horizontal Ring Rows @ 40X0

AbsOfSteel -Day 25
EMOM x 10 mins:
Odd: FLR x 40 sec
Even:  10  Toes Thru Rings


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