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December 2017

2017-12-10

Warm up Wash car WOD 4 min AMRAP 3 pull-ups 5 OH squats (75) 1 min rest 4 min AMRAP 5 kb swings (1.5 pd) 10 sit-ups 1 min rest 4 min AMRAP 5 push-ups 10 double unders 1 min rest 4 min AMRAP 1 burpee 5 ties to bar …

2017-12-08

No warm up Stretch WOD (lrsac) 20 min AMRAP 400m run 20 box jumps (24/20) 20 kb swings (1.5/1) 20 wall balls (20/14) Total: 2 rounds + 17 kb swings (Completed 3rd round after time expired)

2017-12-03

WOD Team of 2 400m farmer carry (1.25 pd) 200 double unders 150 sit-ups 100 kb swings (1.5/1) 50 goblet squats 26 burpee pull-ups Time: 23:22