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Wednesday December 10th

By 9th December 2014No Comments

Warm up: EMOM x 6mins:
20 doubles
5 ttb

Upper body progressions
EMOM x 5 mins: pull ups x 3 reps,
rest 3 mins,
EMOM x 5 mins dips x 3 reps
Use band/add weight and stay on weight/band as reps increase over next few weeks

WOD
Fence run
50 wall balls,
fence run,
40 wall balls,
fence run,
30 wall balls.
Every time you break on the wall balls penalty wall walk

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