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December 8, 2017

12/8/17

Metcon
White (Time)
5 Rounds for time of:
3 Rope Climbs, 15'
10 Toes-To-Bar
21 Walking Lunge Steps (45# plate overhead)

December 7, 2017

12/7/17

Warm-up
Coaches Choice
Strength WOD
For 15 Min move between
5 Weighted Pullups
5 Plate Weighted Pushups

December 6, 2017

12/6/17

Warm-up
10 x 200m Rows
** Rest :30 between efforts

20 Upright Rows
20 Lateral Raises
20 Press
**Use very light Dumbells
Metcon
Metcon (AMRAP - Rounds and Reps)
12 Min AMRAP
5 Deadlifts 225/155#

December 5, 2017

12/5/17

Warm-up
Junk Yard Dog

2 Rounds
10 KB SDHP
10 Russian Swings
10 Goblet Squats
Weightlifting
Back Squat (8x2)
EMOM 8 x 2
Tempo Pause Back Squats

December 4, 2017

12/4/17

Warm-up
(15 Min)
4 Rounds
:15 Mountain Climbers
:15 L Plank
:15 R Plank
:15 Situps

2 Rounds
10 PVC OHS
10 Pass Throughs
:30 Sumo Squat

Snatch Review
Strength WOD
Every :30 For 5 min
1 to 2 Power Snatch 135/95#

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