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December 2019

2019-12-18

WOD 5 RFT 400m run 20 aKBS 32/24kg 15 GHD sit up 10 burpee pull up 1 min plank hold rest 2 mins plank hold can be on elbows or hands time cap 40min Total: 44:15 (rowed on rounds 3-5, 1.25pd, sit-ups, burpees only no pull-ups) Completed 4 rounds + …

2019-12-16

WOD Metcon Metcon (AMRAP – Reps) Every 3 mins x 4 rounds run 200m max reps pull ups in remaining time score is number of pull up reps accumulated Total: 63 (21, 16, 12, 14)

2019-12-13

WOD A – 10 min 2000m row Then max t2b 3 min rest B – 10 min EMOM 10/8 cal row 3 min rest C – 10 min EMOM 10 shoulder press Total: A) 7:59 then 34 sit-ups B) 100 cal / 1657 meters C) 100 (2 @ 75, 1 …