Friday 122515

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MERRY CHRISTMAS!! You heard it… No lift no gift!… Ho!, Ho!, Ho!.. Enjoy guys & gals

METCON A:
3 Power Snatches (115/75)
6 Pull-ups
9 Target Burpees

6 Power Snatches (115/75)
9 Pull-ups
12 Target Burpees

9 Power Snatches (115/75)
12 Pull-ups
15 Target Burpees

12 Power Snatches (115/75)
15 Pull-ups
18 Target Burpees

15 Power Snatches (115/75)
18 Pull-ups
21 Target Burpees

METCON B:
5 min AMRAP:
10 Thrusters (100/70)
30 Lateral Jumps over barbell

ENDURANCE WORK:
Assault Bike 30 seconds max calories EMOM for 10 Minutes
*Five Minutes of work in ten minutes. Work hard to maintain strong pace.

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