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WOD for Monday December 23rd

By 22nd December 2013No Comments

Skill of the day: wall balls

Warm Up: Coaches Choice

Strength: back squat 5-3-1
Then amrap of bw squats( scale to a weight you can achieve 10+ reps)
Accessory: Ring Rows x Max reps

WOD:
50 doubles
40 swings
30 single arm kb thrusters(15 each arm)
20 wall ball squat cleans
10 burpee over boxes

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