12-22-16


Preliminaries 

4 x 400 m run 

Rest 2:00 between runs

Conditioning 

For time:

50 Wall balls (20/14 lbs to a 10’ target)

50 Pull-ups

50 One-legged squats, alternating

50 KB snatches, alternating (24/16 )

Time cap: 20 minutes
AdvAnced 
For time:
100 Wall balls (20/14 lbs to a 10’ target)

100 Chest-to-bar Pull-ups

100 One-legged squats, alternating

100 One-arm dumbbell snatches, alternating (70/50 lbs)

*Can use kb for snatches
Time cap: 25 minutes

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