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8AM OLY

9AM ADVANCED
Metcon 
December Heat Competitors pick 2 wods to work on.

Metcon (Time)
Non-competitors

10-9-8-7-6-5-4-3-2-1:
Hang Power Cleans + Push Jerks* (95/65#)
*Complete 10 unbroken Hang Power Cleans directly into 10 unbroken Push Jerks, then drop the bar - that is set one.  Rest as little as needed to pick up the bar up again and complete 9 reps of each without dropping the bar - that is set 2.

9AM ENDURANCE WOD

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

10AM COMMUNITY WOD

Metcon (Time)
"Static and Dynamic"
*Partner WOD

2 Rounds

100 Sit Ups
*1 Person holding  hollow hold the whole time

80 Push Ups
*1 person holding HS the whole time.

60 Pull Ups
*1 Person holding  a plank the whole time

Then.....

Both partners working at the same time.

300 DU / 600 Singles