Tuesday, December 20th

Warmup: 10  minutes of

300 meter row

15 OLY bar OHS

5 HSPU's 

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Buy-in: Push Press 5x4 - As Heavy as Possible

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Strength: 15 minutes to establish a heavy Clean & Jerk

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WOD: 5 Rounds for time:

6 Clean & Jerks @ 65% of Working weight

6 Back Squats @ same weight

Run around the building

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Sellout (Optional): 3 Rounds for time

5 Strict HSPU's

20 KBS 55/35#

5 T2B

20 Situps

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Endurance: meet at ECC @ 6 am

30 minute AMRAP

5 Pullups

10 Push ups

15 KBS

Run around the building