WOD 12/9/15

Open gym

(Yoni and Pavel will be available to help you if you need)

Recommended work:

Complete this weks strength if you missed anything (pull, push, squat, deadlift)


Practice and drill your technique:

cleans, snatches, kipping, double unders


do a metcon:


recommended metcon- the monthly throwdown event:


in pairs- i go u go

80 Overhead lunge 15/5

120 double unders

80 over head lunge

40 pistols


this is a great opportunity to practice strategy for the competition at the end of the month!
shabat shalom