Workout of the Day December 3, 2014


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TRAVEL WOD: Run intervals. Run 20 sec as far as possible, walk for 10 sec. Repeat this 8 times. Run 30 sec as far as possible, walk for 15 sec. Repeat this 8 times. Run as far as you can for 1 min, walk for 30 sec. Repeat this for 8 times. Record total distance.

Warm-up

ISO/STAB

Strength

Skill/Oly: Snatch 1-1-1-1-1 (if athlete cannot snatch, then perform 4 x 3 hang power snatch)

POST WOD: 2 x 500m row rest as long as it takes you to row

Gymnastics

WOD:

EMOM for 10 Min

5 OHS (fairly heavy % of snatch)

Max Sit-ups


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