1.12.2018

SWOD

3 Attempts: Pistols, DB Snatches, Toes-to-Bar

Make 3 attempts at each of the following: Max set of single-leg squats on your left leg. Max set of single-leg squats on your right leg. Max set of left-arm dumbbell snatches (touch-and-go). Max set of right-arm dumbbell snatches (touch-and-go). Max set of strict toes-to-bars. For the squats, a set ends when your opposite foot touches the ground or you rest excessively at the top. For the snatch, use the heaviest dumbbell that you can find and still get at least 3 reps. Warm up for each and rest as needed between efforts.
Score is total reps of all attempts

Partner WOD
3 Rounds
2 Minutes at each station
Two movements per station
Station 1: Burpees/Cal Bike
Station 2: Shoulder 2 Overhead/Front Squats 95/65
1 Minute transition between stations
Each partner works on one movement for 1 minute then the partnership switches for the final minute of the station.

METCON
Tabata 20 sec on 10 sec off, 8 rounds per movement
1. TRX knee roll out
2. Med Ball Cleans 20/14
3. Cal Bike
4. TRX Push-up to Tricep dip
5. Jumping lunges
6. KB shoulder to Overhead

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