December 10, 2015

By December 9, 2015 wod No Comments

Workout of the Day
For Time:
100 OH Plate Lunges 45/25# (alt)
80 KBS 55/35#
60 Plate HR Burpees
40 OH Plate Situps
20 Pistols, each (alt)

Strength (5:30 pm Only)
Power Snatch-12×3 at 65%
Military Press-4×10 at 60%
60%xAMAP
Back Squat-55/65/75%x5
Chinups-2-3×10-12
Back Extensions-2-3×10-12
Barbell Russian Twists-2×10
Barbell Rollouts-2×12

Post your scores to the Whiteboard.

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