for Friday:
WOD 121211:
BB Gymnastics (SKIPPED)

1) 5X2 3 Position Snatch (low to high) – heavier than last week, rest 60 seconds, DEMO VIDEO
2) 5X2 3 Position Clean + 1 Push Jerk (low to high) – heavier than last week, rest 60 sec.

---

3a) 3X3 5-Step Duck Walk – medium/heavy, rest 60 sec. (75 lb, weird)
3b) 3X5 Push Press – heaviest possible, rest 60 sec. (185, 185, 195)

Notes: One rep of Duck Walks would include 5 steps forward and 5 steps back. After each set the athlete should stand, drop the weight, and Snatch it again before beginning the next rep. Use a weight that is manageable, especially if this is your first time performing a weighted Duck Walk.

Strength

Back Squat: 3X10 (245, 255, 265) – absolutely heaviest possible each set, rest as needed.

Conditioning

Complete 2 cycles of…

4 round Tabata of:

Row for Calories (41 cal, 41 cal)
*Rest 1 minute.

4 round Tabata of:

Burpees (30 burpees, 31 burpees)

*Rest 1 minute.