Friday WOD 22/12/17

General Warm Up
2 rounds
10 Bar taps
10 Arch rocks
30s arch over roller
30s upright assisted deep squat with arms reaching up frame
30s Brettzel
30s Cossack, left leg (then right leg 2nd round)

Specific Warm Up
3 Dumbbell down & jump, left arm
3 Dumbbell down & jump, right arm
3 Dumbbell high & outside, left arm
3 Dumbbell high & outside, right arm
6 Dumbell muscle snatch, alternating
3 Dumbbell OHS, left side
3 Dumbbell OHS, right side

8 Floor hip pops
5 Beat swings
4 Single bar muscle ups

Met Con
3 rounds for time of:
10 Dumbbell power snatches, left arm, 20/15kg
10 Single-arm overhead squats, left arm, 20/15kg
5 Bar muscle ups
10 Dumbbell power snatches, right arm, 20/15kg
10 Single-arm overhead squats, right arm, 20/15kg
5 Bar muscle ups

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