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Friday, December 15th 2017

14
Dec

Friday, December 15th 2017


Your WOD for December 15th 2017 is:

Warm up:

2 rounds
3 ME Ring holds
10 light Goblet squats w/bottom holds
10 light back squats

Strength:

Back Squats
5×5 at 90% of 5rm

Metcon:

20 min Emom

  1. 12 pull-ups
  2. 21 kb swings 53/35
  3. 12 box jumps 24/20
  4. 32 air squats

WTF work :

12min Emom x2 w/ 3min rest between

12/9 cal bike
13/10 cal row
9 burpees


Adaptive Athlete (seated):

Warm up:

Band and ROM Work

Strength:

2 rounds NFT

  1. 14 medball twists
  2. 10 Reverse DB flys
  3. 10 Banded Pull downs

Metcon:

20min Emom

  1. ME Ring pull ups
  2. ME Cal bike
  3. ME rope twists
  4. ME Cal row