Wednesday, December 13th 2017

Tuesday, December 12, 2017 - 21:45
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Your WOD for Wednesday December 13th 2017:
 

Warm up:


Group Mobility

Strength:


none

Metcon:


6 RFT

6 HSPU
9 Deadlifts 225/125
15 burpees

WTF Work:


100 Dubs
25 GHD situps
50 Cal Air Bike
25 GHD sit ups
100 dubs



Adaptive Athlete (seated):


Warm up :


Banded stretches

Strength:


None

Metcon:


6RFT

6 Bottom up KB Z-press
9 Below the Knee plate raises
15 Double handed Heavy rope slams