December 20th 

Building run 

Twisted cross each side 30sec

Cobra stretch 30 secs 

Down baby 30 secs

Hip flexor stretch 30 secs each 

Pigeon stretch 30 secs 

PVC over head squats 20 reps 

PVC snatches *10 

Push ups 10 

PVC push Press *20 

-2min Rest 

Event 1 – Begins at 0:00 on the running clock and the call of 3,2,1,Go!
Establish a 1-RM Shoulder to Overhead

Event 2 – Begins at 5:00 on the running clock
For time:

100 Jump Ropes 

15 walk the floors 

100 Jump Rope 
Rest 2 mins 
Events 3-5 will be performed against a running clock, in the following order:
Event 3 – Begins at 0:00 on the running clock and the call of 3,2,1,Go!

Complete as many rounds and reps as possible in 3 minutes of:

6 Pull ups

6 Thrusters 

Rest until the running clock reaches 6:00, and then…
Event 4– Begins at 6:00 on the running clock
Complete as many rounds and reps as possible in 3 minutes of:

9  Pull-Ups

9 Overhead Squats 

Rest until the running clock reaches 12:00, and then…
Event 5– Begins at 12:00 on the running clock
Complete as many rounds and reps as possible in 3 minutes of:

12 Pull-Ups

12 Snatches 

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