Thursday, December 9

Rebuild option available all day.

Strength:

A1)

1 Clean & Jerk, pick load

Every 2 mins for 20 mins.

Build to today’s heavy single.

A2)

1 Clean & Jerk

Every 1:30 for 6 mins.

Complete at 90% of today's heavy single from A1.

WOD:

For time:

2 Post Runs (start and finish each post run at the building)

50 Alternating Dumbbell Snatches, 50/35

Rebuild:

A)    During Strength A

Every 1 min for 20 mins, alternating between:

6 Supinated Barbell Bent Over Rows, pick load  @2111

Hollow Rock, 45 secs

10 Dumbbell Z Press, pick load @2111

3 Jefferson Curls, pick load @4442

5 Tall Box Jumps

The height of box you use doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible. Step down off the box, reset and repeat- it should take about 25-30 secs to complete your 5 reps if done properly.

B)    During WOD:

3 rounds for quality of:

Narrow Grip Dumbbell Floor Press 12-12-12 @2111

Kettlebell Front Rack Walking Lunge 12-12-12