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December 2015

2015-12-10

Strength Back squats @ 75% 6 sets x 3 reps *Increase 10-20# each set WOD For time: 75 KB swings (1.5/1) 75 calorie row 75 box jump overs (24/20) Time: 14:25 Rx

2015-12-09

Strength 6 min EMOM 10 ab mat sit ups 10 Russian twists WOD Buy in: 100 D/U 21-15-9 HSPU Hang power clean & jerk (115/80) Cash out: 800m run Time: 28:16 (2 pads HSPU)

2015-12-07

WOD For time: Run to corner of MHS and back 2 rounds: 200m sled pull (115/75) 25 burpees *Complete Burpees first if the sleds are in use upon return from run Time: 26:04 Rx

2015-12-06

WOD 20 min AMRAP 400m run 10 front squats (165#) 20 GHD sit-ups  Total: 3 rounds + 3 sit-ups (Finished 4th round after time expired. Alternated 5 front and 5 back squats each round and did regular sit-ups)

2015-12-03

WOD 4 Rounds For Time: 200 M Run 10 Overhead Squats (75/55) 15 GHD sit-ups 20 Second L-Sit Hold on Parallettes (Scale: 20 second plank hold) Time: 18:10 (knees up on p-bar)