WOD - Dec 16, 2016

A. Hang squat snatch – 10 mins to work on proper movements *build if comfortable
B1. Heavy DB curl – 4-5 x3
B2. Heavy DB row – 4-5/side x3
B3. Heavy DB strict press w/ 5 sec. lock out overhead – 4-5 x3
+
5min amrap
5 KB snatches/arm
5 Burpees
5 T2b

-rest 2 mins-

5 min amrap
5 Deadlifts @ 155/105#
5 Ring dips *scale to box or p-bar dips
5 Wall balls @ 20/14#

-rest 2 mins-

Max meters row in 3 mins