Monday – 211220

Monday – 211220

SWOD

Every 90 seconds for 8 sets, complete:
Single-arm DB Hang Squat Clean x 1 rep/side

– increase load as possible –

WOD

6 rounds for time of (24 min cap):
9 DB Clean & Jerk (50s/35s)
9 Burpee Box Jump Overs (24″/20″)
45 Double Unders

……….

BURN

In teams of 2, complete as many rounds and reps as possible in 13 minutes of:
30 Ring Dips
50 Cal Assault Bike
30 Wall Ball Shots
50 Cal Row

– rest 2 min –

In teams of 2, complete as many rounds and reps as possible in 13 minutes of:
Pick up where you left off

Note: Break up however you like, but work must be equal.

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WOD