Tuesday December 19th, 2017
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Category: WOD

Tuesday December 19th, 2017

Warm up-

1 Min Row/Bike/Ski

10 Bootstrappers + 10 AS

1 Min Row/Bike/Ski

10 Toy Soldiers + 10 DB Thrusters Light

1 Min Row/Bike/Ski

10 Inchworms + 5 Spidermans

Skill-

Every 2 Mins for 12 Mins (6 sets)

Back Squat x 2 Reps

Set 1 @ 75%

Set 2 @ 80%

Sets 3-4 @ 85%

Sets 5-6 @ 90%

WOD- 15 Min Cap

Open workout 15.5

27-21-15-9

Cal Row

Thrusters 95/65

Post WOD-

1 Min Plank

100 Russian Twist weighted

1 Min Plank

100 Flutter Kicks

1 Min Plank

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