AFSCrossFit, Andover-WOD: Thursday 11 December

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Part A)

5x400m run / 500m row

1st must be @85-90% then following sets must be negative splits getting faster each set

Part B)

Every 30s do 3 power snatches

6mins @60% max

2mims @70%

1min @80%

1min @90%

Part C)

With a partner 8mins amrap

A does 10 GHd sit ups/sit ups

B holds plank while they go.

AFSCrossFit, Andover-WOD: Thursday 11 December