What's Going On?

December 13, 2017

12/13/17

Warm-up
3 Rounds
:30 Double Unders
:30 Alternating Box Step Ups
:30 Burpees
:30 Inch Worms

Hip Mobility
Weightlifting
Back Squat (6x3)
EMOM 6 x 3

December 12, 2017

12/12/17

Warm-up
10 x 15/10 Cal Bike
** Rest :30 between efforts
**18 Min Cap

2 Rounds
10 Front Raises
10 Lateral Raises
10 Rear DB Flys
10 Hammer Curls
10 Overhead Press

December 11, 2017

12/11/17

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

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

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

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