141124 Monday 0900 & 1800 & 1915

A. Progressive Model L-Sit

B. SWOD
EMOM for 10 Minute
2 x Clean and Jerk at 70% of 1RM

C. WOD
For max reps
Push-ups x 1 minute
Rest 1 minute
Sit-ups x 2 minutes
Rest 2 minutes
Box jumps 20 in x 3 minutes
Rest 3 minutes
Burpees x 4 minutes
Rest 4 Minutes
Then…

Tabata Style (4 Minutes – 20 Seconds on/10 Seconds rest)
Clean and Jerk 135/95 (if you hit 30 call time! Grace time! You will keep going though!)

Snatches

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