What's Going On?

December 19, 2017

12/19/17

Warm-up
500m Row
300m Run
15 Cal Bike
10 Burpees

5-4-3-2-1
Box Jumps (Agressive)
Straight Legged Deadlifts Barbell

December 18, 2017

12/18/17

Warm-up
4 Rounds
:15 Double Unders
:15 Plank
:15 Jumping Squats
:15 Plank

2 Rounds
10 C and Ds
10 Barbell Backsquats

December 17, 2017

12/17/17

Warm-up
4 Rounds
:15 Double Unders
:15 Plank
:15 Jumping Squats
:15 Plank

2 Rounds
10 C and Ds
10 Barbell Backsquats

December 15, 2017

12/15/17

Metcon
Small (Time)
3 Rounds for time of:
1000m Row
50 Burpees
50 Box Jumps, 24"

December 14, 2017

12/14/17

Warm-up
Coaches Choice
Strength WOD
Metcon (AMRAP - Reps)
3 Rounds (15 min)
Max Effort Strict Pullups
Max Effort Strict Dips
**3 Minutes Rest

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