Wednesday, December 9th

WOD:
In 20 minutes complete:
100 Burpee Bar Touches
Max Row/Ski or Sled Push

-OR-

10 rounds, for TIME, of:
400 Meter Run or 500 Meter Row/Ski
4 Muscle-Ups

WEIGHTLIFTING:
2 Power Snatches + 1 Drop Snatch – 2@75%, 3@80%
2 Power Cleans + 1 Power Jerk – 2@75%, 3@80%
Front Squat – 2×3@75%, 2×3@80%
3 Snatch Push Press + 1 Overhead Squat – 2@75%, 3@80%