Wednesday, December 7, 2016

 In WOD

Warm Up:  Complete 3 Rounds

5 Pull Ups

20 Double Unders

10 Goblet Squats 53/35

5 Push Ups

Weightlifting:  Deadlifts

5 @60%

3 @ 65%

1 @ 70%

1+ @ 75%

Strength:  Dumbbell Hammer Curls

2 X 10 Each Side (AHAP)

Gymnastics:  10 Skin the Cat on the Rings

WOD:  “Grace”

For Time

30 Clean and Jerks 135/95

*After Party Abs*

 

 

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