Wednesday, December 20th
Rich, Chris, Marie, Sarah, and Justine crush the 1000m row in Monday's "Dumbbell Hell"!
Warmup: 10 minutes of
2 minutes squat therapy
15 meter bear crawl
15 weighted situps
15 supermans
15 jumping jacks
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Buy-in: Perfect Snatch Complex ~ dont care about weight - we need perfect movement!
Mid-shin to high hang x6
Mid-shin to snatch pull x6
Mid-shin to power snatch x6
Mid-shin to full squat snatch x 6
Over-head Squat x6
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Strength: Snatch (power or full squat ~ depends on the athlete)
1x5, 3x3, 3x1
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WOD: "Karen"
150 Wallballs for time 20/16#