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Blog Wednesday, 12.21.2016

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Wednesday, 12.21.2016

  • by rbwrv
  • December 21, 2016

Wednesday, 12.21.2016

CrossFit Classes: 5:30am, 9:00am, Noon, 4:00pm, 5:30pm

Warm up:

-10 PVC Pass Thru

3 Rounds

-5 Barbell Deadlift

-5 Barbell Hang Clean

-5 BB Strict Press

-5 BB Front Squat

Mobility:

Shoulders

Hips

Posterior Chain

WOD:

“12 Days of Christmas”

-1 Pistol (1 each leg)

-2   20 Double Unders

-3 Clean to Thruster (115/75)

-4 Snatch (Squat) (115/75)

-5 GHD sit up

-6 Handstand Push up

-7 Pull up

-8 Box Jump (24/20)

-9 Burpee

-10 Wall Ball (20/14)

-11 KB Swing (53/35)

-12 Deadlift ( 205/145)

Just like the song,

start at 1,

then 2-1

3-2-1,

4-3-2-1 etc

Accessory:

Foam Roll and Mobilize

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