WOD 21.12.18

PERFORMANCE

CONDITIONING

EMOM30

Min1-10: 1 Snatch*

Min11-20: 1 Clean*

Min21-30: 1 Round of Cindy

*Climb up to a Heavy Single in Each Movement

Cindy= 5 Pullups + 10 Pushups + 15 Air Squats


FITNESS

CONDITIONING

ON A RUNNING CLOCK

0:00-10:00

75 Slam Balls

1:00 Elbow Plank

25 Russian KB Swings


10:00-20:00

50 Slam Balls

1:00 Right Side Elbow Plank

50 Russian KB Swings


20:00-30:00

25 Slam Balls

1:00 Left Side Plank

75 Russian KB Swings