December 17, 2015 

December 17, 2015

Warm Up-

3″ Row

2 RNFT:

10 Front Squats w/ Barbell

:45 Medball Wall Sit

10 Split Jerks w/ Barbell

:30 Handstand Hold

Strength-

Every 90 seconds, for 3 sets:

Clean & Jerk (1 x 70%, 1 x 80%, 1 x 90%)

x 3 Rounds

WOD-

12-9-6:

Front Squats 225/155

Muscle Ups (C2B Pull Ups x 2)

*200m Sprint after each Round

For Time

*Modify MU if necessary