WOD MONDAY 12/14/15

14 Dec

em>Monday December 14,192014

This week, Monday-Wed-friday @ 5:00 Zach George has made special arrangements to be conducting an Olympic Weightlifting clinic.
This is available to EVERYONE. For $25, you will get all three sessions. Even if you can only make 1 or 2 of them, this is still less
costly than 1 personal training session. There will not be “Open Gym” times on these days, during these hours.

Also, This Wed the 16th is Ugly Sweater day. Mine is pretty “ugly” and it will be uncomfortable to work out in..But, tis the season..
invite

Skill / Strength

Back Rack Push Press (5×3)
3-3-3-3-3

Snatch Balance (5×1 EMOM)
1-1-1-1-1

WOD:

Partner Teams of 2:

1) Perform an unbroken Barbell complex of
1- Hang Squat Clean and Jerk, Back squat, Back Jerk, Hold overhead while partner performs:

2) 1- Rope Climb or 1 Muscle-Up

alternating between both elements for

12 Min AMRAP

Indidvidual:

2- Hang Squat Clean and Jerk, Back Squat, Back jerk
2- Rope Climb, or 2 Muscle-Up

12 Min AMRAP

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