12.28.18

Warm up:
Coaches Choice

STRENGTH/SKILL:
4 Supersets
3R/3L Turkish get-Ups
8R/8L Single Arm Ring Row
8R/8L Banded KB (or dumbbell) Floor Press
https://youtu.be/p2xQ8DTaI8A

WOD:
16 Min AMRAP
*Teams of 2: Partners alternate exercises
10 Alternating DB Snatches
10 KB Swings
10 Air Squats
10 Push-Ups
1:00 Plank Hold Each

*P1 completes all snatches, then P2 completes all KB swings, then P1 completes all air squats…

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Do I have to be at the gym for 24H? NO!!! Most workouts will require only 2 teammates. Some will require 6 teammates (the first 2

Talk with a Coach about your goals, get the plan to achieve them.

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