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
5 Seconds down, 3 Second Pause
**Go heaviest with perfect form and stick to the tempo!!
Metcon
Metcon (Time)
For Time
20 Burpee BJO 24/20
30 C2B Pullups
40 Thrusters 45/35#
50 Cal Row

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