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
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