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17
Nov

Monday 111813

 

WOD:
7 minute AMRAP:
3-6-9-12….
Power Snatches (115/80)
Burpees

 
Fitness
16 Rounds Tabata:
4 Rounds of each movement (finish all four rounds and then move on to the next movement)
 
Sport
Olympic Lifting:
Snatch
5RM Touch and Go
15 minute time cap
 
25 Days of Christmas Challenge:
1 minute Max Effort Wall Balls 
Rules for challenge
All participants must use a full range of motion (Hips must break parallel and you must hit the specified target)
Men have to use a 20 pound wall ball and hit the 10' target
Women have to use a 14 pound wall ball and hit the 9' target