Every 90 Seconds Complete 1 Hang Squat Clean & Jerk for 7 Set
Then…..
Black/Blue/Grey WOD
“8 to 12 Knots”
As Many Rounds As Possible in 12 Minutes of:
8 Shoulders-to-Overhead (135/85) (95/65) (65/45) (45/35)
8 Front Squats (135/85) (95/65) (65/45) (45/35)
12 Chest-to-Bar Pull-Ups (Pull-Ups) (with Bands) (Ring Rows)
*If you can complete 6 rounds under 12 minutes, then it is For Time
December “Cool“ Board
***Make some goals for yourself for December
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