WODs
December 20, 2014 SATURDAY 122014

Warm-up Iron scap Gymnastics Pull-ups (find 1 rm strict pull-up) Metcon 4 Rounds 3:00 AMRAP 2 Double KB Cleans 2p/1.5p 4 Deficit HSPU 8 Double KB Front Squats 2p/1.5p 12 No Push Up Burpees 1:00 Rest

December 19, 2014 FRIDAY 121914

Warm-up Snatch Complex 1. Snatch Grip deadliftx10 2. Hang snatch pullx10 3. Hang muscle snatc...

December 17, 2014 WEDNESDAY 121714

Warm-up Squat/hip warm up 1. One-arm knee push outsx10 2. Sky reachesx10 3. Double knee press...

December 16, 2014 TUESDAY 121614

Warm-up Gymnastics Warm Up Inchworms with push-up Walking samson stretch Stiff arm bear crawl...

December 12, 2014 FRIDAY 121214

Warm-up Snatch Complex 1. Snatch Grip deadliftx10 2. Hang snatch pullx10 3. Hang muscle snatc...

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  • 3820 Union Road

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