Wednesday December 27, 2016
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Category: WOD

Wednesday December 27, 2016

Warm Up-
30 sec High Knees
30 sec Walking Lunges
10 sec Rest
5 Burpees
30 sec Dips
10 sec Rest
20 sec Mountain climbers
20 Jumping Jacks
10 Air Squats
30 s Plank
*Coaches will have a running clock*

Skill-
Bench Press
5 sets of 10 dumbbell/kb bench press
Superset with barbell bent over rows (135/95) x8

WOD-
Partner WOD
Buy In-100 Wall Balls
10 Rounds alternating each round
8 KBS (70/53)
12 T2B
16 Cal Row
*Treat each round as a sprint*

Post WOD-
3 Rounds
20 Russian Twists
20 Flutter Kicks
20 Ab Mat Situps
30 sec plank

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