Saturday, December 10, 2016

Saturday, December 10, 2016

Comp WOD - 8am

OPEX Fitness Winter Challenge

@ 0:00 - AMRAP in 12:00

11-9-7-5 reps of:

Bar-Facing Burpees

Squat Snatch (load increases with each set)

@ 15:00 - AMRAP in 12:00

2 Rounds of “Nate”

5 Squat Clean Thrusters (155/105)

@ 30:00 - For Time:

111 Calorie Row


Daily WOD - 9am

*Individual

15 minutes to build to a 5 rep Touch-n-Go Squat Clean Thruster

*Partner Conditioning

*For all AMRAPs, one partner does a full round, then the other…

AMRAP in 5 minutes

10 Air Squats

5 Burpees

Rest 1:00

AMRAP in 5 minutes

5 Box Jumps

5 Pull Ups

Rest 1:00

AMRAP in 5 minutes

5 KB Goblet Squats

5 T2B

Rest 1:00

AMRAP in 5 minutes

Calorie Row

*Switch every 10 calories; partner holds a plank

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