WOD: Tuesday 12/8/15

Warm-up: 1x

- Row 300m

Then, 2x w/empty barbell

- 8 x Hang Cleans

- 8 x Push Press

Strength/Skill:

- 6x Complex: Clean + Hang Clean + 2 x Jerk

Metcon: 4 rounds (rest 90s between)

- 500m Row

- 40 x Wallballs (20/16) (2 burpees each time the ball touches the ground before 30 reps are completed)

Additional Strength Programming:

- Snatch-grip behind-the-neck press: 5x8

- 10m EMOM: Odds - 2x Power Cleans/Evens - 6-10 x HSPU

- 3 x 15 Shoulder Raises w/plates + 20 x Face Pulls (kaiser machine)

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CrossFit Chalk Print

136 Rt. 50 Seaville,

New Jersey  08230

(609) 309-7733