12-30-12

Skill

Prep for Testing

Strength

End-of-year strength tests (Clean/Jerk/Squat/Dead/Snatch/Pull-Up)

Metcon

Get a score on Fran/Fight Gone Bad/1 mile run and/or 2K Row this week! You can use your Fran or FGB score from this month if you were here.


If you are done with testing, then:


Strength

Front Squat 5x5

Metcon

10 rounds
Start a new round every 3 minutes
12/10 calorie row
12 hang cleans (115/75)
10 burpees

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