12/30/19
WOD

20191230

Crossfit:

Strength:

5x3 Overhead Squats,

Taking five sets to build to a heavy triple

WOD:

8 Seconds

For Time

21-15-9

Kettlebell Swings 53/35

Box Jumps 24/20

Comp:

Strength:

5x3 Overhead Squats,

Taking five sets to build to a heavy triple

WOD:

8 Seconds

For Time

21-15-9

Kettlebell Swings 70/53

Box Jumps 24/20

Rest 10 Minutes

Snatch Pull + Power Snatch

12 Minute EMOM

*start at 50% of Power Snatch

rest 5 minutes

For Time:

21-15-9

Sumo Deadlift High Pull 95/65

Bar Facing Burpees