December 2017

Mark Your Calendars for Ragnar Next August! And Happy Birthday Shannon, Megan and Sanjuna!

Heavy for the day:
7 Deadlift
– THEN –
In teams of 2:
AMRAP 12 minutes:
60 Front rack DB lunge step (60/40# in each hand) *rotate every 10 reps
*1 person works while the other holds chin over pull up bar
800m Run *rotate every 200m 

*1 person works while the other holds top of a deadlift (185/135#)
10 Syncro over-the-bar burpees
– THEN –
AMRAP 4 minutes:
Clean & jerk (185/135#) *rotate as needed
*Score is rounds & reps, and total clean & jerks

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