23 December 2014 23 December 2014
Tuesday 23 December 2014 '23 December 2014'

Daily WOD – 5:30am
Athletic Conditioning WOD – 9:30am
Open gym – 4:30pm
Daily WOD – 5:30pm and 6:30pm
Athletic Conditioning WOD – 7:30pm

Athletic Conditioning WOD-

Shoulder Press and Deadlift:
5@40%, 5@50%, 5@60%

Metcon:
3 Rounds for time of:

5 – Barbell complex* at 65% of 1RM Clean & Jerk
10 – Burpees over the bar
20 – Sit-ups
25 – Double-unders

(20 min time cap)

*Hang squat clean + front squat + split jerk/push jerk

Daily Wod-

BBG:

5X1@80% Hang Clean + Jerk – rest as needed

Conditioning:

3 rounds for time of:

9 Bar Muscle-Ups
21 Burpee Box Jumps 24/20″

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