07 Dec WOD 8th December 2015
Warm Up: 400m Run + mobility
A – 3rds 20 sec Hanging / Lat Smash / 10 x Passovers
B – Strict Press – 12 min to build to a heavy single
Then – 8 min EMOM of 3 x Strict Press @ 75% 1rm
C – 3 x 3min
7 x F.S (70/50)
7 x Push Jerk (70/50)
14 x Push Ups
Max Shuttle Sprints (9 mats distance) in remaining time – score is your 3 separate Sprints
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