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WEDNESDAY CrossFit WOD 12.28.16

27
Dec

WEDNESDAY CrossFit WOD 12.28.16

HOLIDAY SCHEDULE
There will be no 5:30am or 6:30pm classes on Jan 2nd. Regular class schedule rest of the week. 

WARM UP
2 Rounds
10 Banded Pull Aparts
10 Strict Press (Bar)
5 Inch Worm Push Ups

CORE STRENGTH
5 Rounds
12 Weighted Sit Ups 40/20#
6 HSPU/2 Wall Walks
*If you can kip these then do them strict.
*This is not for time but you will have a 15 Min Time Cap.

WOD
20 Min E2MOM
You have 2 Min to complete
6 Burpees
4 Hang Power Cleans 185/135
2 Muscle Ups

L2
165/115
2 C2B Pull Ups + 2 Ring Dips

L3
135/95/Scaled
2 Pull ups + 2 Dips

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