WEDNESDAY CrossFit WOD 12.19.18 – CrossFit Vital
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WEDNESDAY CrossFit WOD 12.19.18

18
Dec

WEDNESDAY CrossFit WOD 12.19.18

HOLIDAY SCHEDULE
Dec. 22nd 12 Days of Christmas WOD @ 9:30am
Dec. 24th 10:00 AM Only
Dec. 25th Closed
Dec. 26th 11:30 & 4:30 Classes

STRENGTH
Front Squat
4-5 Sets X 5 Reps
Building to a heavy set of 5!

*After each set
5/5 DB/KB Rows AHAP
+
15 V-Ups

Show control on the rows

WOD
12 Min AMRAP
21 Wall Balls 20/14#
15/12 Cal Row
9 Deadlift 185/130#

 

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