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WEDNESDAY | 12.13.2017


QUESTION OF THE DAY (QOD):

  • have you finished your Christmas shopping yet?! (WHAT ARE YOU WAITING FOR?!)

SKILL: FUNDAMENTALS

  • beat swings & kipping pull-ups

METCON - 3RFT:

  • 9 pull-ups

  • 7 push press 95/65

  • 5 ovrhd squats 95/65

  • cardio after each round:

  • 400m run after 1st

  • 500m row after 2nd

  • 1200m bike after 3rd

(EXTRA CREDIT: sub 4 muscle-ups for 9 pull-ups)

POST WOD ACCESSORY:

- POST YOUR RESULTS TO COMMENTS.

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