Thursday December 8th

REST DAY or Make up Day
or if you have already done MTW WODS

Part 1
30-20-10
Push Jerk 115/83
Kb Swings 1.5/1 Pood
Burpees


3 min rest
to
REBUILD your BARBELL


Part 2
3 Rounds
10 Hang Power Snatch 95/65
10 Knees to elbow
50 Squats


FINISHER: 
3 x 10 Jumping Sit Ups or 3 x 15 GHD