Sunday Dec 28 2014 – Comp Group

Sunday Dec 28 2014 – Comp Group

Warm up

2x
10 x Muscle Snatch
10 x Snatch Press
10 x Over Squats
10 x Hollow Rocks
10 Turkish Get-Ups (5 per side)

Olympic Lifting

5 x 1 Snatch high hang, above knee and floor

3 x 1 Cleans (Knee and Floor) and 1 Jerk

WOD

“The 12 Days of Outlaw”

1 Clean & Jerk @ 225/150#
2 Muscle-Ups
3 Box Jumps 36/30″
4 Hang Squat Snatch @ 115/75#
5 Bar Facing Burpees
6 Push Press @ 115/75#
7 Pistols (alternating)
8 T2B
9 Wall Ball 20/14#
10 C2B Pullups
11 HSPU
12 Front Squats @ 225/150# (no racks)

*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 1 C&J + 2 MU, then 1 C&J + 2 MU + 3 Box Jumps, etc.

The WOD is complete when the 12 Front Squats are completed.

A bit of long WOD today! Working off the Holiday sweets!!

CFC - Author

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