WOD Sat Dec 11

Strength

Clean & Jerk

Build to 1RM in 12 Minutes

THEN

Back Squats

1 x 5 @ 50%, 1 x 3 @ 60%, 1 x 1 @ 70%, Max Reps @ 75%

Completed on 10 Minute Timer

Work

“Hair of the Dog”

For Time:
50 Weighted Sit-ups (single DB OH) @ 50/35
25 Double Dumbbell Front Squats
5 Rope Climbs
25 Double Dumbbell Front Squats
5 Rope Climbs
25 Double Dumbbell Front Squats
50 Weighted Sit-ups (single DB OH) @ 50/35

15 Minute Cap

Home

50 Sit-ups
25 Goblet Squats
15 Russian Kettlebell/Dumbbell Swings
25 Goblet Squats
15 Russian Kettlebell/Dumbbell Swings
25 Goblet Squats
50 Sit-ups