Call Us: (518) 459.4444

15
Dec

Monday 121613

WOD 
12 minute AMRAP:

150 Wall Balls (20/14)

90 Double Unders

30 Muscle ups
 
Fitness
7 minute EMOM: 2 Back Squats @80% 1RM
 
Sport
Snatch Ladder
7 minute EMOM:  Power Snatch + Squat Snatch + OHS


(Optional Work)
Clean and Jerk Complex
Work up to a heavy set of:  3 Position Clean + Jerks

Position 1 = Mid Thigh

Position 2 = Below Knee

Position 3 = Floor
 
25 Days of Christmas 
2 minutes Max Effort Abmat Sit-ups