12/15/14 WOD

Mobility:  Ankle Mobility.

 Skill Practice Warm Up:  Spend 10 minutes working up to a challenging power snatch or squat snatch.  Make sure you budget enough time to hit that weight for 3-5 singles.


Workout:  Firebird Trans Am –

15 minute AMRAP with a ‘Rolling Start’.

Rolling Start: In 5 minutes, perform no more than 2 rounds of

8 power snatches (A: 95lbs, I*: 65lbs, N: 35lb kettlebell swing)

8 toes to bar

16 box jumps (A: 24in, I*: 20in, N: 12in)

100m bumper plate farmer carry (A: 45lb, I*: 25lb, N: 25lb db)

Whether or not if you finish 2 rounds in the ‘Rolling Start’, continue on and complete as many rounds as possible until the 15 minute mark. 

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