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FRIDAY | 12.15.2017


QUESTION OF THE DAY (QOD):

  • worst gift you've ever received for Christmas? ​

W/U CONDITIONING:

  • 2000m row ~or~

  • 5000m bike ~or~

  • 1mi. run

  • weighted vest optional

  • Roxanne:

  • jumping jacks & burpees

  • coach's choice

METCON - J.T.

(compare to 7/21/17)

  • 21-15-9 REPS:

  • handstand push-ups

  • ring dips

  • push-ups

POST WOD ACCESSORY:

  • L-sit progressions (accumulate 4mins total)

  • 25 GHD hip & back extension

  • 6x6 alt. pistols

- POST YOUR RESULTS TO COMMENTS.