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FRIDAY | 12.01.2017


QUESTION OF THE DAY (QOD):

  • are you planning to attend the Box Christmas Party next Friday?

W/U CONDITIONING:

  • coach's choice

METCON - 4RFT:

  • 16 alt. dumbbell snatches 50/35

  • 16 box jumps 24"/20"

  • 400m run

(EXTRA CREDIT: KB snatches 53/35, box jump 30"/24")

POST WOD ACCESSORY:

  • L-sit progressions (accumulate 4mins total)

  • 25 GHD hip & back extension

  • 15 skin the cat

- POST YOUR RESULTS TO COMMENTS.

#WOD

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