WOD December 13, 2019 (Friday)

Skills: For 12 minutes rotate between
tabata beat swing
tabata swing to L/knees to elbow
tabata toes to bar

Coach’s note: do not do a full set of tabata of beat swing, then move on to next, instead perform a beat swing, then swing to L then toes to bar, then start back at beat swing.

Stength: 10-8-6-4-2 Shoulder Press + Strict Press
Work to a heavy weight, but not a 2RM

WOD: 5 rounds for time of:

400-m run
15 hang squat clean and jerks
9 pull-ups

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