Call Us: (918) 706-5581

WEDNESDAY – 12.10.2014

9
Dec

WEDNESDAY – 12.10.2014

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VitalWinter42

WARM UP 
5 Min Game
With a Partner
Med Ball Toss
1 med ball clean + 1 med ball shot
Miss = 2 Burpees
Make = 1 Point
MAX POINTS WINS

Winner  gloats
Loser 100′ Bear Crawl

STRENGTH
1 Rep Max Squat Snatch
(20 – 25 Min)
5-3-2-1-1-1-1-1-1-1-1-1-1………

WOD
RX
5 Rounds
200 M Run
12 KB Thrusters 35/55#

L2
25/45#
L3
15/35#

We need to be moving during this WOD!!!!

PULL UP PROGRESSION
Day 3
3 sets of 5 banded pull ups. If you are able to do more than 5 reps, then scale up to a more challenging band.

 

 

 

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