Tuesday December 12th, 2017
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Category: WOD

Tuesday December 12th, 2017

Warm up- Dress Warm!!

1.) Running Warm up

2.)  1 Round

5 Inchworms

10 Lateral Lunges

7 Goblet Squats (pause 1 second in the bottom)

7 Strict Press

10 Spidermans

7 Front Squats

7 Push Press

7 Thrusters

WOD-

As far as possible in 6 Minutes:

Run 400m

“Fran”

At the 15 mins Mark:

As far as possible in 7 mins:

Run 400m

30 Burpee Pull ups (RX + RMU’s)

At the 30 Min Mark:

For Time:

1k Row

Post WOD-

1.) 3 Sets:

10 KB Snatches, left

50ft OH walk, left

10 KB Snatches, right

50ft OH walk right

2.) 5 Sets:

10 Unbroken C2B Pull ups

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