WOD: Saturday, December 9th, 2017

Warm-up: Group Dynamic

• Burgener Warm Up

Strength: Squat Snatch

• Build to a Heavy Single  

Workout: 10-1 Reps

• Squat Snatch

Between Rounds: 3 Bar Muscle ups + 21 Double Unders

Weight used is 70% to 80% of what you hit during strength portion 

Bar Muscle up Sub is 6 Strict Pull ups

Skill: Hand Stand Push ups

• Work on strict, kipping, progressions, negatives, etc.

Core: 6 Rounds

• :45 – 6 inch leg hold
• 15 Evil WHeels