Tuesday, December 8, 2015

Bopping Heads at Christmas Party!!
Arm/Leg Swings
Run 250m
2 Rounds of:
15 Ab-mat Sit-ups
10 Good Mornings
10 Box Step-ups

MOD
10:00 EMOM
T2B’s
or Hanging Knee Raises
or Russian Twists(arms STRAIGHT, rotate trunk)
Pick a number based on your fitness level

WOD
Conditioning
4 RFT of:
400m Run
10 Power Cleans 115/73#
15 Box Jump/Step Overs
Rx+ =135/93# Squat Cleans

PMOD
Pull-up Practice with remaining class time
Strict, Negatives, Kipping, Weighted

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