General fitness Wednesday 12-24-14

Prep work
3 Rds
5 KB Deadlifts
5 Russian swings
5 goblet squats

Wod option A.
Strength
5X3 bent over barbell row

Wod
5 Rds
8 alternating heavy dumbbell snatch
3 rope climbs
5 heavy front squats
Rest 1 min

OR

Wod option B.
“12 Days of Christmas – Invictus Style”
1 Air dyne 1 min or Row 300 Meters)
2 Snatches (155/105 lbs)
3 Thrusters (155/105 lbs)
4 Muscle-Ups
5 Burpees
6 Toes to Bar
7 Chest-to-Bar Pull-Ups
8 Kettlebell Swings (48/32 kg)
9 Box Jumps (30″/24″)
10 Handstand Push-Ups
11 Ground to Overhead (155/105 lbs)
12 Man-Makers (55/35 lb DBs)
35min time cap

Cool down
Mobility
Post results

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