12/30 WOD

2016 . .  KISS MY ASS!!!!

warm up – 30 burpees

Skillwork – lift review

WOD – 20 rnds      95/55     55 min time cap

7 deadlifts

6 SDLHP

3 snatch squat

 

OPTION #2   2 x 16

pull ups        wallballs

squat             push ups

K2E               T2B

lunges          GHD

box jumps    burpees

ab mat          Rope climb

slamball       muscle ups

December Challenge –  LAST DAY!!!! 45 trifecta

 

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