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12/28 WOD

Stephen

30-25-20-15-10-5 rep rounds of:
• GHD sit-up
• Back extension
• Knees to elbow
• 95/65 pound Stiff legged deadlift

Time

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12/21 WOD

The day after. . .

Warm up – 500 m row
PVC stretches
WOD- 12 min AMRAP
15 squats
10 push ups
5 pull ups
15 lunges
10 ring back row
5 k2e
Corework – 8 rnds

12/20 WOD

12 Days of Christmas!!!

Warm up – 800 meter row
5- 2x2x2 ( push ups/squats/ lunges
PVC/ band stretches
Skill – WOD review
WOD – day 1. Muscle up
Day 2 – burpees
Day 3 – HSPU
Day 4 – deadlift 225/155
Day 5 – box jumps
Day 6 – pull ups
Day 7 – ring dips
Day 8 – frt squats
Day 9 – kB swings
Day 10 – back squats
Day 11 – ring dips
Day 12 – over head squats