Thursday, December 3rd

Warm-up 3x
20 Jumping Jacks
10 Banded Dislocates
10 Thoracic Open Book (per side)
10 Lateral Lunges (5 each leg)
Strength 
12 min EMOM: Starting with just the bar and adding 5-10 lbs every minute.
1 Hang Squat Snatch + 1 Squat Snatch
WOD
5 Rounds For Time:
20 Alternating DB snatches (50/35)
20 Single Arm DB Lunges (50/35)(split reps per arm)
20 DB OHS (50/35)
20 Box Jumps (24/20)
*24 min cap

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