Tuesday, December 23, 2014

Great job everyone on the "12 Days of Christmas"

Arm/Leg Swings
2 rounds of:
10 DB Straight-leg Deadlifts
10 DB Thrusters
15 Air Squats

WOD
Conditioning
7:00 AMRAP
Wall Balls 20/14#
EMOM complete 7 KB Swings 53/35#
Start with the wall balls.  Score is number of wall balls completed in 7 minutes.

Rest 3:00

7:00 AMRAP of:
Calorie Row
EMOM  complete 7 Medball Cleans
Start with the Calorie Row.  Score is number of Calories completed in 7 minutes.
Post Wallballs and Calories

PMOD
Handstand Practice
Flipping up on the wall, Holds, Strict or Kipping or Deficit Push-ups, Walks

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