WOD: Friday 12/18/15

Warm-up:

- "Roxanne" w/burpee-squats

Strength/Skill:

- Front Squats: 5x3 (2s pause on first rep)

Metcon: 5 Rounds

- 2 rounds of your choice of "Cindy" or "Mary":

"Cindy" (5 x pull-ups, 10 x push-ups, 15 x squats)

"Mary" (5 x HSUP, 10 x pistols, 15 x C2B)

- Medball parking lot sprint between each set of 2

Additional Strength Work:

- 2 x Power Snatch EMOM for 10m

- 10 x 100ft Jacob's Ladder

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