Dec 14th, 2017

Category: WOD
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FRIDAY 12/15/17

A. SHOULDER PRESS
5 SETS 3 REPS INCREASING

B. “LUCKY SEVEN”
AMRAP 7
7 BOX JUMPS (24/20)
7 BURPEES
7 KB SWINGS (53/35)

Dec 11th, 2017

Category: WOD
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TUESDAY 12/12/17

A. 5 SETS
BENCH PRESS 3-5 REPS
REST 1 MIN
GHD SIT UPS 15-20 REPS
REST 1 MIN

B. FOR TIME
400M RUN
30 KB SWINGS (53/35)
20 RING DIPS

Dec 10th, 2017

Category: WOD
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MONDAY 12/11/17

A. 4 SETS
DEADLIFTS 6-8 REPS
REST 45 SECS
PUSH UPS 10-15 REPS
REST 45 SECS

B. FOR TIME
1000M ROW
20 BURPEES OVER THE ROWER
40 THRUSTERS (45/35)