Friday 12-9-16

If you are competing in Saturday’s Family Feud:
20 minutes continuous movement at a light pace (i.e. 20 minute row, easy bike or easy run)
20 minutes of mobility: ankles, hips, quads, shoulders, traps and lower back

WOD

“Hope”

Three rounds, rotating each minute of:
Burpees
75/55 pound Power snatch
Box jump, 24″ box
75/55 pound Thruster
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

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