2016/12/26

Preparation: 2 rounds Elite 8. 5 Pike Push-ups. Then:  3 minutes of Turkish Get-up.

Focus: Part 1: 10 rounds of 10 KBS AHAP with 20-30 seconds rest between rounds Then 5 minutes EMOM of Kettlebell Snatches. Then 3 minute EMOM of Kettlebell Clean and Press.
Pull-ups: Perform 9-8-7-6-6 pull-ups.

Finish: Row: set the damper on a C2 rower at 4-5. Perform a 500 meter row for time. (Or do fifty max effort pulls for time.) Then: 2 rounds of: 10 evil wheels, 10 knees to elbows, 10 GHD sit-ups

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