WOD 12/8

Level Two
Skill
Find a 2 RM in the Press in 20 Minutes

WOD
On-the-Minute for 20 Minutes (Alternating):
1-2 Full Clean to Thruster
1-3 Horizontal Ring Row

then…

3 Rounds:
10-15 Burpees, Unbroken
30 Double-Unders
*Goal time 3:00 to 4:30 Minutes… scale Burpees and Double-Unders accordingly

Level One (Day 9)
Skill
Snatches

WOD
A1. Hip Snatch (Power or Full) x2x3
B1. Deadlift x3x3 Rest 1:00
B2. RPU/Dips x2-4×3 Rest 1:00
C1. Step-ups x5x3 Rest :45
C2. Kip Pull-ups x4-6 x3 Rest :45

The only thing worse than being blind is having sight but no vision. – Helen Keller

School Lunch
*Post thoughts to comments

Announcements:
– Coach Chad is back! His classes will be offered at 2:00pm, 5:30pm and 6:30pm. The sign up process has changed: his classes are now listed here under “Specialty Classes”. If you have any questions, please feel free to contact us.
– – December is a month full of fun activities and we hope you’ll join us! Be sure to check out our events section for information and updates!

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