Thursday 12/17/2015

Warmup
Row 250m Hard
3x 2 Muscle Ups + 4 Ring Dips
3x10 Knee Jumps
3x15 Air Squats

Strength
Work up to heavy weighted pullup.
Then do 3x5 Strict Pullups

WOD
14 min EMOM
Min 1: Ski (15/12)
Min 2: 1 Power Snatch + 1 Hang Snatch + 1 OHS
*No more than 80% 1RM

REC
6x1 Lap Partner Banded Sprints. Jog shorts and sprint longs