WOD…Dec. 9th…Two favorites!

By December 8, 2013 wod No Comments

CrossFit Kids

Strength – Snatch (full) – 5,5,3,3,1 to 60-70% of 1 rep max.  Than complete the following complex 5 times with a break between each: 1 – high pull, 2 low hang, 1 high hang, and 1 full.

WOD

15min AMRAP

24 – Deadlift – 185/105#

12 – OHS – 95/55

6 – Push-up

Use 1 bar and switch out weights as needed.

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