12/9/2016

WARM UP

2 rds
10 HC BB Thrusters
8 Ring rows

BUY IN

Free:
odd min: 20 alt KB snatch
even min: 5-10 burpees


RX :
EMOTM x 8 minutes
3 Push Jerks AHAP

Comp:
as RX

SKILL

Don't put the bar down too early

WOD

For time:
30 Front Squats 115/75
600m run (1 long + 200m)
30 burpees over the barbell
600m run
30 shoulder to overhead 115/75
600m run

free: goblet squats; KBS
comp: OHS 135/95

CASH OUT

N/A

MOBILITY

Everything