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WOD -
Sat 7th Dec
7
Dec13

It's now Dec 2013. Each weekend 7th, 14th & 21st we will run an 
12 Days till Xmas WOD.


For Time
1. Wall Walk
2. Pull Ups/Ring Rows
3. Burpee Box Jumps
4. Toes 2 Bar
5. Wall Balls
6. Front Squats 20/10kg Plate
7. Push Ups
8. GTOH 20/10kg Plate
9. KB Swings
10. OH Lunges 20/10kg
11. Ab Crunchies
12. Jumping Air Squats Knees to Chest 

WOD -
Fri 6th Dec
6
Dec13

12 Minutes EMOM
6 Weighted Pull Ups (Even)
6 Weighed Rings Rows (Odd)


Metcon (4rds for time)
450 Mts Run
20 Push Ups
20 Sit Ups
20 Walking Lunges


Finshers
Mobility 

WOD -
Thu 5th Dec
5
Dec13

Back Squat
15 Minutes to Find 3 Rep Max

Metcon (5rds for time)
20 Thrusters 20/10kg
20 SDLHP 20/10kg
6 Burpees over Parallette. 

Finisher
3 rds of Cindy


 

WOD -
Wed 4th Dec
4
Dec13

5 Cleans
5 Minutes EMOM 

Metcon (Max Reps, 3 Rds)
1 Minute on each sation, after each rd 1 minute rest
Row (Kcal)
Box Jumps
DU's
T2B
1 Minutes Rest


Finisher
800Mts Max Effort Run

WEDNESDAY NIGHT WEIGHTLIFTING
POWER SNATCH

 

WOD -
Tue 3rd Dec
3
Dec13

Deadlift
10-8-6-4-4-4

Metcon (for time)
*Nasty Girl* Karen
150 Wall Balls 


Finisher
Paralette "L" Hold Tabata

 

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