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Monday, December 11th 2017

10
Dec

Monday, December 11th 2017

So grateful to be surrounded by awesome people. Thank you for coming out to support Naughty or Nice this morning at Unbroken Athletic! We collected so many donations for the kids at Providence House A Crisis Nursery! Merry Christmas!! ❤️ #nor2017 #faithrxd @ Unbroken Athletic


Warm up:

3rounds
6 Light OH Squats
3 ME Handstand hold /walk
10 lateral lunges

Strength:

Snatch + 3 hang snatch

AHAP

Metcon:

Open 11.5

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 65kg)
10 Toes to bar
15 Wall balls (20lbs to 10′ target)

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (100lbs / 45kg)
10 Toes to bar
15 Wall balls (14lbs to 9′ target)


Adaptive WOD: (Seated)

Strength:

Snatch + 2 BHN Snatch Press
AHAP

Metcon:

20min Amrap

5 DB hang Cleans
5 Weighted Plate Rope Pulls
15 Wallballs

Weekly Challenge:

50 Man Makers For time 35/25